Sarcopenia is a muscle wasting disease that affects 10% of people over the age of 50. Although aging can be one of the causes of this condition, there are other causes that you can prevent. Regular exercise and a healthy and nutritious diet can prevent sarcopenia, improve quality of life, and prolong lifespan. Leukopenia can reduce your life expectancy, but there are some steps you can take to protect yourself from this particular condition. Here’s what you can do about it.
What is a squat?
Sarcopenia literally means the loss of the body. It causes muscle breakdown in people over 50 years of age. After passing middle age, you lose an average of 3% of your muscle strength each year. As a result, your ability to perform your routine tasks is reduced.
Sarcopenia also adversely affects the life expectancy of people who suffer from it compared to those who have retained muscle strength. Anabolism is the process of cell growth and catabolism is the process of cell destruction. As your body ages, it becomes unresponsive to growth stimuli and continues to shift its balance toward muscle breakdown and catabolism.
Four factors that lead to muscle loss
Immobility is one of the main reasons people suffer from sarcopenia. The more you avoid using your muscles, the faster you break down muscle, making you weaker day by day. Sedentary lifestyle and bed rest due to illness or injury lead to muscle wasting.
Otherwise, if you lower your walking frequency and reduce your routine activities over two to three weeks, you will lose muscle mass and overall body strength. This cycle of reduced activity can be deadly. Low muscle tone leads to more fatigue. As a result, you find it difficult to resume your normal activities.
An unbalanced diet can also be a major cause. Inadequate calorie intake and lack of protein lead to muscle breakdown and weight loss. If you want to prevent sarcopenia, you need to consume 25 to 30 grams of protein with each meal.
Other causes of muscle wasting include inflammation and extreme stress. Diseases like cancer and subsequent treatments expose your body to great stress and flare-ups of sarcopenia.
Steps that can protect you from sarcopenia
The best way to ward off sarcopenia is to abstain from the dormant phase. Train your muscles as much as you can. Regular exercise, including resistance training, aerobic exercise, and balance training, will help prevent muscle wasting. Using resistance bands to move body parts against gravity and lifting weights are part of resistance training. These types of exercises speed up the hormones responsible for promoting growth.
It is known to be the most direct way to lose muscle and thus increase muscle mass. According to a study conducted, it took 12 weeks to gain muscle mass when 57 people in the 65-94 age group engaged in resistance exercise at least three times a week.
Continuous exercise like cardio and aerobics will have a positive effect on your muscles and help your body prevent sarcopenia. If you want to continue your studies, hiking, jogging or cycling will help build muscle mass. Women who begin these activities for 15 minutes a day can increase the duration to 45 minutes over 12 months. Walking is very helpful in reversing sarcopenia. Six months of this activity can increase muscle mass.
Four nutrients that can prevent sarcopenia
Consuming the required amount of protein daily helps build and strengthen muscle tissue. Vitamin D deficiency can cause sarcopenia. Vitamin D supplements strengthen your muscles. Omega-3 fatty acids are essential for the growth of your muscles.
Creatine is a small protein made in the liver and you can get it from eating meat or taking supplements. This eventually leads to muscle growth.
Bagasse is a common symptom in the elderly and affects quality of life. Reduces life expectancy. Adding quality protein to your diet by eating plenty of calories, exercising, and staying active are effective ways to keep your muscles from sarcopenia. And with a healthy lifestyle change, you can continue to enjoy an active life in retirement.
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