It's estimated that up to 13% of seniors aged 60 to 70 have sarcopenia; that number jumps to 50% for those who are over 80.
What is sarcopenia and what can you do to prevent this from happening to yourself or your loved ones? In this article, we'll answer all your questions about this condition and also discuss sarcopenia prevention.
What Is Sarcopenia?
Sarcopenia is the scientific name for the natural process we all go through as we age: loss of muscle mass. When you get sarcopenia, this means you'll have more trouble with everyday tasks, such as walking, going up and down the stairs, and even with lifting light things. This happens because as we get older, we make less protein. Protein's needed to make your muscles grow, so it makes sense that loss of muscle mass would happen. Changes in hormones may also cause sarcopenia to occur.
To learn more, get additional information from StrongPath. Now that you know what it is, here's what to do to prevent sarcopenia.
1. Work Out
Being sedentary is the worst thing you can do when it comes to sarcopenia. No matter how old you get, you should try and get some physical activity in, even if it's just a walk around the block.
The best thing you can do is take on strength training, as it'll work out your entire body and help build muscles. However, you should always consult with your doctor before starting any type of exercise. That way, you'll ensure it's safe for you to do.
2. Eat Better
As we've mentioned earlier, protein is the key to building up and maintaining your muscles. When it comes to preventing sarcopenia, you need to eat plenty of protein.
You should get around 1 gram of protein a day per kilogram of your weight. This translates to a daily intake of around 2.5 ounces of protein for a person who weighs 150 pounds.
Some great sources of protein include seafood, lentils, tofu, skinless chicken, and lean-cut beef. Try and fit more of these foods in your diet to keep sarcopenia away.
3. Take Supplements
If you feel like you're not getting enough protein in your diet, or you just want a boost for your muscles, supplements are often times a good idea.
Creatine supplements (such as protein powders) taken by weight trainers are good for sarcopenia prevention. In fact, they're great for people of all ages to fight muscular wasting and maintain muscle mass.
In addition, taking vitamin D supplements can also help you with maintaining your muscle mass. But before you start taking any supplements, make sure you have a chat with your doctor to ensure it's a good fit for your lifestyle and current health condition.
Practice Good Sarcopenia Prevention
Now you have some extra knowledge about age-related muscle mass loss. With good sarcopenia prevention, you'll be able to keep yourself or your loved ones strong and healthy for the rest of your lives.
If you liked this article on how to prevent sarcopenia, then make sure you check out the rest of our blog section! Visit the Frugal Fitness and Healthcare sections of our website right now for additional articles on muscular health.
