Naturally, our muscles start becoming weak around the age of 40 to 45 years. But due to the present lifestyle, food habits, immobile living, lack of physical work or exercise, this problem has started appearing at a younger age too.
In medical terms, this problem is called Sarcopenia. This syndrome is related to the progressive and overall loss of the mass and strength of skeletal muscles.
What is Sarcopenia
As a process of aging, we start to lose muscle mass and function at some point in life. The people who are physically inactive can lose as much as 3 to 5 percent of their muscle mass with the passage of each decade after age 30 years.
It is associated with the aging process, physical disability, poor life quality, and death. The loss of muscle mass and strength affects balance, gait and overall ability to perform daily chores.
Sarcopenia, also known as this common condition of muscle loss affects 10% of the adults over the age of 50. By the time a person reaches the age of 60 years, the body becomes loose and weak; the skin also loses its elasticity. The muscles get reduced and weak.
Why We Lose Muscles
The tissues, muscles, nerves, and bones are healthy at the time of birth. But with the passage of time and aging, the amount and number of muscle fiber go on decreasing. This is the reason why a person becomes skeletal or thin-skinned with aging.
Another reason for muscle loss is that the synthesis of amino acids gets reduced in the body with aging.
Out of 20 different amino acids needed to maintain good health and normal functioning of the body, we obtain nine of these (called the essential amino acids) through food like meat, eggs, tofu, soy, buckwheat, quinoa, and dairy.
Symptoms of Sarcopenia
The symptoms include weakness and loss of stamina. It interferes with physical movement. The reduced activity and sedentary life further shrink muscle mass.
Risk Factors
The risk factors include age, gender and low level of physical activity. A sedentary lifestyle, including prolonged desk work, may increase the risk of developing sarcopenia.
It can decrease the expectancy of life and its quality including functional impairment.
But the condition could be prevented and even reversed by taking certain actions including a healthy diet and regular exercise.
Cachexia and Sarcopenia
Both Cachexia and Sarcopenia are due to inflammation and oxidative stress. But they differ in the basic mechanisms that cause the decay of muscles. The former involves the release of inflammatory cytokines due to cancer, while the latter comprises of inflammation due to aging.
Research
It is a very miserable thing that we lose muscles when we need them the most. The muscles shrink with aging and muscle loss after the age of 65 becomes more serious.
A recent study found that the growing age requires more effort to maintain the muscles. The researchers found that in order to maintain the mass and size of muscles, people over the age of 60 have to lift weights more often than the young ones.
Another study suggested that with the passing of each decade after the age of 40, the adults generally lose up to 8 percent of their muscle mass.
New research suggests weight training may help older people retain muscle.
Eat Healthy Foods
In order to save the muscles from becoming weak, include natural foods in the diet like fruits, vegetables, fat grain, pulses, dry fruits, nuts, milk, chicken, fish, etc.
All-natural foods contain vitamins, minerals, and antioxidants.
Physical activity
Physical exercise, especially the resistance or strength training is extremely effective for preventing the decay of muscles. The muscles become weak when the neuromuscular system, proteins, and hormones work do not work together normally. Strength training affects the neuromuscular system, protein synthesis, and hormones. It also helps in the overall health of muscles.
How to Prevent Muscle Loss with Aging
Take enough sleep.
Eat protein-rich foods.
Limit the intake of alcohol.
Take sufficient carbohydrates.
Change the lifestyle from sedentary to active.
Exercise regularly and go to the gym for weight lifting.
Take enough amount of vitamin D by being in the sunlight.
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| Gym Workout Wikimedia Commons by Scott Webb |
In medical terms, this problem is called Sarcopenia. This syndrome is related to the progressive and overall loss of the mass and strength of skeletal muscles.
What is Sarcopenia
As a process of aging, we start to lose muscle mass and function at some point in life. The people who are physically inactive can lose as much as 3 to 5 percent of their muscle mass with the passage of each decade after age 30 years.
It is associated with the aging process, physical disability, poor life quality, and death. The loss of muscle mass and strength affects balance, gait and overall ability to perform daily chores.
Sarcopenia, also known as this common condition of muscle loss affects 10% of the adults over the age of 50. By the time a person reaches the age of 60 years, the body becomes loose and weak; the skin also loses its elasticity. The muscles get reduced and weak.
Why We Lose Muscles
The tissues, muscles, nerves, and bones are healthy at the time of birth. But with the passage of time and aging, the amount and number of muscle fiber go on decreasing. This is the reason why a person becomes skeletal or thin-skinned with aging.
Another reason for muscle loss is that the synthesis of amino acids gets reduced in the body with aging.
Out of 20 different amino acids needed to maintain good health and normal functioning of the body, we obtain nine of these (called the essential amino acids) through food like meat, eggs, tofu, soy, buckwheat, quinoa, and dairy.
Symptoms of Sarcopenia
The symptoms include weakness and loss of stamina. It interferes with physical movement. The reduced activity and sedentary life further shrink muscle mass.
Risk Factors
The risk factors include age, gender and low level of physical activity. A sedentary lifestyle, including prolonged desk work, may increase the risk of developing sarcopenia.
It can decrease the expectancy of life and its quality including functional impairment.
But the condition could be prevented and even reversed by taking certain actions including a healthy diet and regular exercise.
Cachexia and Sarcopenia
Both Cachexia and Sarcopenia are due to inflammation and oxidative stress. But they differ in the basic mechanisms that cause the decay of muscles. The former involves the release of inflammatory cytokines due to cancer, while the latter comprises of inflammation due to aging.
Research
It is a very miserable thing that we lose muscles when we need them the most. The muscles shrink with aging and muscle loss after the age of 65 becomes more serious.
A recent study found that the growing age requires more effort to maintain the muscles. The researchers found that in order to maintain the mass and size of muscles, people over the age of 60 have to lift weights more often than the young ones.
Another study suggested that with the passing of each decade after the age of 40, the adults generally lose up to 8 percent of their muscle mass.
New research suggests weight training may help older people retain muscle.
Eat Healthy Foods
In order to save the muscles from becoming weak, include natural foods in the diet like fruits, vegetables, fat grain, pulses, dry fruits, nuts, milk, chicken, fish, etc.
All-natural foods contain vitamins, minerals, and antioxidants.
Physical activity
Physical exercise, especially the resistance or strength training is extremely effective for preventing the decay of muscles. The muscles become weak when the neuromuscular system, proteins, and hormones work do not work together normally. Strength training affects the neuromuscular system, protein synthesis, and hormones. It also helps in the overall health of muscles.
How to Prevent Muscle Loss with Aging
Take enough sleep.
Eat protein-rich foods.
Limit the intake of alcohol.
Take sufficient carbohydrates.
Change the lifestyle from sedentary to active.
Exercise regularly and go to the gym for weight lifting.
Take enough amount of vitamin D by being in the sunlight.
