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Losing muscle mass with age -

Everyone loses muscle mass as they age, typically about 3% to 5% each decade after turning 30. The loss becomes more noticeable and starts to speed up around 60. After 80, it's suggested that between 11% and 50% of people have sarcopenia.

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Why do the estimates of sarcopenia vary so much? -

The variability in estimates of sarcopenia is due to the different definitions and diagnostic methods used by doctors and researchers around the world.

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Sarcopenia can be a serious problem -

Once you've lost a significant amount of muscle and strength, you may struggle to get out of chairs, open jars, or carry groceries. Becoming frail puts you at risk of falls, broken bones, and even death.

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Sarcopenia causes -

The major cause of sarcopenia is aging. As we age, we experience a reduction in the nerve cells responsible for sending signals from the brain to the muscles to begin movement and a decrease in the ability to turn protein into energy.

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Risk factors -

In addition to the biological changes that are part of the aging process, older adults are likely to have additional risk factors, such as inactivity and chronic disease, which further contribute to muscle loss.

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Sedentary lifestyle -

The more time you spend sitting or lying down, the more muscle mass and strength you are likely to lose. 

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Diet -

Low protein intake is a suspected contributor because as the body ages, it has increasing trouble turning protein into energy.

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Diet -

A diet low in fruits or vegetables or high in ultra-processed foods has also been linked to low muscle mass.

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Older adults and malnourishment -

Older adults who are malnourished, either due to eating too little or a diet that doesn't provide adequate nutrients, are at higher risk of sarcopenia.

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Obesity -

According to experts, obesity appears to worsen sarcopenia. High levels of body fat increase inflammation and change how the body responds to insulin, which can speed up muscle loss.

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Obesity -

Obesity can also make it difficult to stay active, resulting in a cycle of muscle loss and fat accumulation.

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Chronic illness -

Chronic illnesses such as chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, or HIV increase the risk of sarcopenia. 

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Sarcopenia symptoms -

Common symptoms of sarcopenia include muscle weakness, loss of balance, falling, slow walking, and loss of stamina when active.

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What is the difference between sarcopenia and muscular atrophy? -

Muscular atrophy is the decrease in size and wasting of muscle. Those with age-related sarcopenia have muscular atrophy, but it can also have causes other than aging, such as someone on bed rest, a stroke,  or a very inactive lifestyle.

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Sarcopenia diagnosis -

To diagnose sarcopenia, your doctor will begin with a physical exam and ask how much trouble you have rising from a chair or bed, climbing stairs, and lifting or carrying 10 pounds (4.5 kilograms).

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Hand grip test -

Your doctor will ask you to squeeze a device called a hand dynamometer as hard as you can, one hand at a time. The device will show you how much force you're able to apply with your hands, which can determine how strong you are overall.

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Walking speed test -

A walking speed test will look at how long it takes you to walk about 13 feet (4 meters) at your usual speed.

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Bioelectrical impedance analysis (BIA) -

A bioelectrical impedance analysis (BIA) can measure body composition, including muscle and fat, using an electrical current.

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Sarcopenia treatment -

Treatments for sarcopenia are lifestyle changes, especially an increase in physical activity. Your doctor may refer you to a physical therapist or suggest working with a trainer.

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Sarcopenia treatment -

A strength training program might include free weights, weight machines, or resistance bands. You could also try bodyweight exercises like push-ups and lunges.

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Sarcopenia treatment -

As you build strength, try incorporating aerobic exercises, like walking, into your routine to improve endurance and overall health.

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Medication for sarcopenia -

While there is no approved medication to treat sarcopenia, testosterone, and growth hormones are currently under study.  

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Living with sarcopenia -

If you have sarcopenia, you should attend regular medical appointments for your doctor to keep track of your condition.

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Sarcopenia diet -

Experts recommend older adults consume around 20 to 35 grams (one-sixth to one-third of a cup) of protein at each meal.

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How to prevent sarcopenia with aging -

While you can't totally prevent the loss of muscle and strength that comes with age, you can slow the process down with an active lifestyle, a protein-rich diet, and regular visits to the doctor.

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Can you reverse sarcopenia? -

It is possible to regain lost strength and rebuild some muscle by sticking to an effective strength-training routine. 

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Can a 70-year old regain muscle mass? -

Muscle mass can be regained at any age with adequate strength training and a diet that contains a sufficient amount of protein.

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What is the difference between sarcopenia and dynapenia? -

Dynapenia is a loss of strength due to aging and can be diagnosed solely through tests of muscle strength. Sarcopenia involves a loss of muscle tissue and is confirmed with tests that look at the amount of muscle mass.

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That's life -

While losing strength and muscle is a fact of life, and while sarcopenia can have serious consequences, the good news is that we can regain some of our strength with exercise and a good diet.

Sources: (WebMD)

See also: A beginner's guide to calisthenics exercises

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