WHAT IS SARCOPENIA (Muscle Loss with Aging) ?

Sarcopenia is a natural part of aging. As we age, the muscle mass and strength will gradually degenerate, which affects our daily life ability, including standing, climbing or lifting.

Sarcopenia is a muscle disease and common among elderly. Generally, after the age of 30, you will begin to lose about 1% of muscle mass every year; after the age of 50, the loss of muscles will be accelerated up to 3% per year.

The good news is that people with sarcopenia can rebuild muscle mass and strength through strength or resistance training and proper diet.

Symptoms of Sarcopenia:

• Unable to carry a basket or shopping bag
• Weak hands, unable to open bottles
• Walking slower
• Unsteady walking, weak feet easily and often falls
• Stand up from a bed or chair requires hand support
• Unable to go up and down stairs
• Need to use crutches or handrails

*If you have more than one of the above symptoms, you may be suffering from sarcopenia.

What causes Sarcopenia?

• Age
  Aging may affect production of proteins in our body that essential for the growth of muscles. Sarcopenia is more common in the elderly, but it can also occur early in life. When we are 30 years old, muscle mass and strength begin to decline and accelerate with age.
• Inflammation
  Sarcopenia is more common in people with chronic diseases such as cancer, diabetes, kidney disease or lung disease. Many drugs used to treat these diseases may cause muscle metabolism imbalance, destroy the control of muscle mass, and cause sarcopenia.

Negative Impact of Sarcopenia
Skeletal muscle is the largest organ of the human body for about 40% of total body weight. We need muscles to survive and essential for movement. Sarcopenia is associated with mobility disorders, osteoporosis, falls, fractures, weakness, poor prognosis after surgery, hospitalization, decreased quality of life and premature death.

Prevention or Treatment for Sarcopenia
The most effective way to prevent or treat sarcopenia is to exercise at least twice a week and obtain good nutrition through a balanced diet, especially high-protein foods.

• Regular Exercise
  Exercise is the most effective way to fight sarcopenia by increase muscle mass and strength, especially muscle training such as fitness, squatting and stair climbing. Do exercises at least twice a week, about an hour each time to effectively avoid muscle degeneration. Although aerobic exercises (such as fast walking, running, swimming, cycling or dancing) are less effective in enhancing muscle strength but it can improve both cardiovascular and respiratory health.
• Good Nutrition
  Imbalanced diet may cause malnutrition and accelerate aging, resulting increase the risk of getting sarcopenia. A good nutritional is very important to stay healthy! The main source of muscle is protein! The source of high-quality protein is mostly from meat, eggs, fish and legumes. According to the Malaysian Food Pyramid 2020, it is recommended that we should consume 1-2 servings of meat or eggs, 1 serving of fish and 1 serving of legumes per day to ensure adequate daily intake of protein to keep healthy muscles.

Deficiency of vitamin D is associated with muscle weakness caused seniors are at high risk for falls. Sunlight exposure is the main way for our body to obtain vitamin D. Outdoor exercises is the best way to get your free and natural vitamin D through sunlight. Besides, it is an effective way to maintain healthy muscles and bones.

References:

1.) Bioon. 肌肉减少症已经成为一种公认的疾病，我们如何保护自己？Viewed on 15 Jun 2021, from: <https://www.bioon.com/article/6742724.html>.

2.) 360doc. 肌肉减少症。Viewed on 15 Jun 2021, from: <http://www.360doc.com/content/16/0428/21/246990_554621601.shtml>.

3.) 台中荣民总医院。肌少症的病状与预防。Viewed on 15 Jun 2021, from: <https://www.vghtc.gov.tw/UploadFiles/WebFiles/WebPagesFiles/Files/5e4c4f60-7426-482a-a0c5-76faee43848f/%E8%82%8C%E5%B0%91%E7%97%87%E7%9A%84%E7%97%87%E7%8B%80%E8%88%87%E9%A0%90%E9%98%B2.pdf>.