Do you want to know what is sarcopenia and its causes and treatment? This is the right place for you. Read on to know more about sarcopenia.
Sarcopenia is a progressive disease of multifactorial origin and associated with age. It involves loss of muscle mass and strength. From the end of our second decade of life, we can begin to notice the symptoms of age. These symptoms are manifesting more and more and may limit the quality of life. It is up to us to fight them since this will take longer to appear.
What Is Sarcopenia?
It is a disease of a progressive and widespread nature that affects skeletal muscles. It is a rheumatic disease that involves the loss of muscle mass, strength, and sports performance. Sarcopenia is responsible, together with a sedentary lifestyle, for older people having much less mobility and autonomy.
Its cause is complex and multifactorial. It can be related to a sedentary lifestyle or inactivity caused by some rheumatologic or degenerative diseases. It is also linked to the loss of anabolic hormones, such as testosterone.
Causes Of Sarcopenia
As we have already advanced, sarcopenia has a multifactorial origin. In this section, we will see in more detail the possible mechanisms by which you begin to lose muscle mass with age.
1. Sedentary Lifestyle
It is probably the leading cause of loss of muscle mass in the middle ages. It is usual that in office, in which we spend most of the day sitting, our caloric expenditure is low and as soon as we work our muscles.
It causes muscle mass to decrease due to disuse and increase the fat percentage. The best way to combat this lifestyle is to start exercising and playing sports, especially strength.
2. Rheumatologic Diseases
The appearance of rheumatic diseases at certain ages can cause a forced sedentary lifestyle. Specific pathologies such as rheumatoid arthritis or osteoarthritis cause a decrease in daily activity time, and, due to disuse, we end up losing muscle tissue.
3. Loss Of Anabolic Hormones
In both men and women, the loss of sex hormones such as testosterone determines less muscle anabolism and a more significant loss of useful tissue.
Another essential hormone that lowers its concentrations with age is growth hormone, fundamental in the genesis of new muscle tissue and hypertrophy.
How To Treat Sarcopenia
Although there is not a pill that makes us recover muscle mass, we can delay its loss to a large extent through an active lifestyle and proper nutrition.
1. Strength Exercises
It has been shown that strength exercises can be a great ally against the loss of muscle mass. Excellent results can obtain in the preservation of lean muscle by exercising with weights, with elastic bands, or with one’s body weight.
Also, the preservation of muscle favors that we have a high metabolism, so that the accumulation of fat is reduced, which is also associated with age.
2. Follow An Adequate Diet
Having a diet according to physical activity is essential. Also, avoiding processed foods is very important, as they can be harmful to health, and especially with age.
It is vital to maintain a high protein intake, since the protein is responsible for maintaining the structure of muscle fibers, both in growth and repair. To do this, we can help with some supplements.
Finally, in some instances, when sarcopenia becomes very evident, and we are not able to perform the physical activity of force due to diseases such as those discussed above – it is advisable to go to a health professional. This expert can prescribe some drugs that prevent muscle catabolism from preserving it more easily.