What can be done from today to prevent the loss of strength and muscle mass in old age

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Medical Video: Muscle Loss and Aging

As you age, there are many changes in your body. This happens because of aging. Being old makes the parts of your body decrease in function, including muscles. That's why the elderly lose their muscle mass and make themselves not as strong as they used to be. This muscle mass loss is called sarcopenia. Is there a way to prevent sarcopenia?

What is sarcopenia?

Loss of muscle mass and muscle strength associated with aging is called sarcopenia.Decrease in muscle mass mainly occurs in people who are not physically active. Inactive people can lose 3-5% of muscle mass every 10 years after the age of 30 years. Because it is caused by an aging factor, generally those who suffer from sarcopenia are elderly.

Every loss of muscle mass means your muscle strength and ability to move down. So, sarcopenia can then limit your daily activities and make your quality of life decrease. Sarcopenia can occur at various ages. around 13-24% occur at 65-70 years of age and more than 50% occur at the age of 80 years and above

People who have large muscles may be seen as "cool" by many people, so it's not surprising that many people are competing to increase their muscles, especially men. However, you need to know that until you are around 30 years old the muscles in the body can grow bigger and stronger. However, after age 30, muscle mass and muscle strength can begin to decline. So if you want to increase muscle tone, do exercise before you turn 30 years old.

How to prevent sarcopenia?

Of course you don't want to experience sarcopenia or lose muscle mass at an earlier age, right? Relax, some ways you can do to prevent sarcopenia. Here's how.

1. Muscle endurance sports

The more muscle is used, the more muscle mass and strength increases. When the muscles are used, the muscles will increase protein synthesis and reduce protein breakdown. That way, muscle mass also increases. So, people who rarely exercise will be more at risk of losing muscle mass at an earlier age, because he rarely exercises muscle strength.

Sports, especially endurance exercises that aim to strengthen muscles are very effective in preventing sarcopenia. This is because endurance training can affect the neuromuscular system, protein synthesis, and hormones, all of which affect muscle mass and strength.

Aerobic exercise also seems to help prevent sarcopenia. This is because aerobic exercise can increase protein synthesis, increase insulin sensitivity, and reduce oxidative stress, which also affects muscle mass and strength. The elderly who do endurance or aerobic exercises may be able to rebuild their muscle strength.

2. Meet the following nutrients

Food and nutrition play an important role in maintaining muscle mass and strength, especially protein.

Protein is needed to build and maintain muscle mass. Amino acids present in proteins are compounds needed to stimulate protein synthesis in muscles so that adequate protein intake is needed by the elderly to maintain muscle mass.

Research has also shown that older people need more protein intake than younger people. Protein intake of 1-1.2 grams per kg of body weight per day is the optimal intake for the elderly.

Foods that contain high-quality protein are very influential in increasing muscle mass. High protein foods, such as milk and milk products, can increase protein synthesis in the muscles for longer. Whey protein in milk can increase muscle synthesis in muscles quickly. Meanwhile, casein in milk can maintain increased protein synthesis longer and reduce the breakdown of muscle protein.

In addition to protein, fulfilling energy needs as well as vitamins and minerals from vegetables and fruits is also important for adults and the elderly to prevent sarcopenia.

What can be done from today to prevent the loss of strength and muscle mass in old age
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