Sarcopenia – Part 1
Hello Friends, this is the first of two parts on an under-discussed subject call Sarcopenia.
Sarcopenia is an unhealthy condition long-assumed associated and erroneously considered to be an inevitable part of the aging process.
The loss of muscle mass and strength affects balance, gait, and overall ability to perform tasks as well as enjoying daily living. If no positive or corrective measures are taken it can transition into an actual disease that can then affect the health and strength of our bones, overall health, and psychological state.
Researchers are looking for ways in which we can better understand and slow the aging process, specifically in relation to controlling the loss of muscle mass and strength which can also be caused by a more complex series of metabolic, genetic, and immune factors.
For instance, it can manifest in people who are obese, diabetic, serious disease, various drug interactions, as well as adverse volitional or psychological changes in lifestyle activity, nutrition personal care at any age such as anorexia.
Let’s look at some of the ways to help avoid or mitigate this state in its more straight forward, less complex conditions–that is finding ourselves changing as we age, getting more passive and sedentary. First, the very simple and obvious things we can do, for that ironically packs the most punch in our protection and rapid reversal.
1. Exercise! Not only walking and biking which is fantastic, but working upper body that enhances stability and strength. From weights, yoga, pilates, home exercise devices, gardening, etc. Best yet, join a group of your peers doing exercise, hiking, and social activities. This is an absolute must- in daily doing something! Besides, you will feel and look so much better.
2. Eat right! High-quality protein and adequate calories. Best to lower the red meat. Anti-inflammation food choices. That means lots of antioxidant-rich fresh fruits, vegetables, nuts, seeds, reduced sugar, and alcohol intake. Choose smart oils and fats–especially extra virgin olive oil, moderation of pure butter, coconut oil in food preparations, fish oil, krill oil, Vitamin E, and Vitamin D supplements in particular. Significantly underlying sarcopenia, osteoporosis, or osteopenia, is often chronic, subclinical inflammation. The right foods are your overall best weapons against most inflammatory conditions.
3. Drink water lots of it! As we age, we are more susceptible to silent, chronic, dehydration. It will sneak up on you–it will take on many symptoms that disguises itself as chronic fatigue, difficultly breathing, weakness, even heart symptoms–my experience of not drinking enough had all these events to my dismay even though I am a health nut! Muscle is over 90% water and replenishment of its most important component as well as cleansing our system is of paramount importance. No need to get fancy or expensive versions, just make sure clean, fresh, and filtered best.
4. Cut the smoking! Every wasting disease, especially osteoporosis and sarcopenia associated with excess smoking. From NIH, the following:
“Among male subjects, a positive correlation between current smoking and sarcopenia in obese subjects was identified after adjusting for the confounders. These results suggest that smoking significantly increases the risk of sarcopenia even in non-obese men. Mar 20, 2019″.
Smoking would likely be even more of a risk factor with most women who tend to start with less lean body tissue, bone, and muscle mass and undergo more dramatic hormonal changes in aging.
In my next installment, I will discuss some interesting dietary supplements and findings that may offer additional benefits.