Sarcopenia: 10 keys to maintain your muscle mass as they age ;
Most adults reach their peak mass muscle at some point during his 30 years in the early 40. After that point, a gradual loss of muscle mass starts and you can keep a constant track of decline in old age. This age-related loss of muscle mass, strength and function is known as sarcopenia, and it can happen faster than you think. How quickly? People who are physically inactive can lose up to 3 percent to 5 percent of their muscle mass per decade after age 30 ( 1 )
Although there is no specific level of lean body mass or muscle mass that you can say sarcopenia is present, any loss of muscle mass is of concern as there is a strong relationship between muscle mass and strength. Sarcopenia contributes significantly to morbidity, decreased quality of life and high costs of health care experienced by the elderly. ( 2 )
But wait, not 30 or 40 something seems too young to start any large-scale physical deterioration? Is there anything I can do to stop it? Absolutely. Research has even shown that a program of progressive resistance training exercises build muscle fast can improve sarcopenia in just two weeks.
I’m about to tell you about all of the many very feasible, easy and natural ways you can prevent, reduce and even reverse sarcopenia undesirable.
Natural sarcopenia treatment
While all lose some muscle mass with age, it is possible to slow or even reverse that loss with regular exercise and many other natural, easy treatments. For the elderly, maintain muscle mass and function is vital to have functional independence. muscle deterioration can be prevented, reduced and reversed the following methods:
Adoption of increased sedentary life is the worst choice to make when it comes to warding off sarcopenia.
“Without a doubt, exercise is the most powerful intervention to deal with the loss of muscle, whether it occurs in the context of old age or debilitating chronic or acute diseases,” said Nathan K . LeBrasseur, Ph.D., of the Department of physical Medicine and Rehabilitation at Mayo Rochester, Minnesota Clinic. ( 3 ) When it comes to sarcopenia, exercise has been shown to increase strength, aerobic capacity and muscle protein synthesis and to increase muscle activity of the mitochondrial enzyme in people young and elderly.
Resistance exercise in particular has been shown to decrease the brittleness and improve muscle strength in adults very old. exercise most days of the week is recommended, but at least three times a week is recommended to stop the loss of muscle and prevent sarcopenia, which is one of the largest benefits exercise as we age.
2. Increase total dietary protein
Protein is the most valuable for the repair and building of muscle fibers food. Studies show that 12 percent of men and 24 percent of women over 70 and under eat significantly less than the recommended 0.8 grams of protein per kilogram of body weight each day. Currently, the recommended daily allowance of protein is generally 50 grams of protein per day or 0.8 grams per kilogram (g / kg) of body weight per day for men and women 19 years and older. However, recent research shows that higher levels of protein are needed in the diet of adults 65 years or older. ( 4 )
For healthy adults, between one and 1.2 g / kg is a good target for daily intake of protein. For those with sarcopenia, protein needs are even greater in the 1.2 to 1.5 g / kg per day.
To calculate the amount of protein you need, take your body weight in pounds and multiply by 0.45. This gives your body weight in kilograms. Then multiply that number by 1.2 to reach the recommended grams of protein per day. For example, a person weighing 150 pounds or 67.5 kilograms should aim for about 81 grams of protein per day. Most of the meat, chicken and fish are about 7 grams of protein in one ounce. A cup of milk or an egg has about 8 grams of protein. You can add high protein snacks to your diet too.
3. Choose wisely protein
When it comes to a positive impact on sarcopenia, which is not only the amount of protein you eat, but also what kind protein you eat. Not all proteins are equal, and the type of protein you eat also play a role in preventing muscle loss.
dietary protein is composed of many types of amino acids . The body can make some amino acids on its own, but the rest must be obtained from foods rich in protein. Of the 20 amino acids in total there are some that are considered “essential” because these are the specific types that are not able to do ourselves. Others are “non-essential” because the body can create them through the synthesis of other amino acids.
The amino acid leucine it has been shown to preserve lean body mass. Leucine is an essential amino acid, which means that our body can not produce, so you must get it from dietary sources.
A 2010 study showed that intake of essential amino acids enriched leucine stimulates muscle protein synthesis in a similar way in both young and elderly individuals. ( 5 ) Leucine is found in greater amounts in foods of animal origin, including beef, lamb, chicken, fish, eggs, milk and milk-based products. Also it found in soybeans and, to a lesser extent, other beans, nuts and seeds. Of course, I have always recommended choosing the best quality of these foods.
Best protein foods to include in your diet are the following:
- meat grass-fed beef
- whey protein (organic, ideally from raw goat’s milk)
- fish caught in the wild (salmon, mackerel, tuna , etc.)
- organic chicken
- The black beans (or other beans)
- raw milk
- kefir or yogurt
- free eggs
- raw cheese
Eating enough protein is necessary to build and maintain healthy muscle mass, while also supporting tendons, ligaments and other body tissues. When your diet lacks amino acids, “muscle wasting” (or muscle atrophy ) can occur when the muscle fibers break down to support the energy needs of your body.
Protein is especially important after exercise because physical activity such as strength training purposely damaged muscle tissues so they can repair and grow back stronger. In order for the process to occur effectively, you need a little extra protein to help repair the damage. While protein alone will not improve athletic performance, research shows that eating protein before and after exercise helps increase muscle recovery , it promotes muscle synthesis and serves as an effective [treatment muscle pain . ( 6 )
4. Until Omega-3
The omega-3 [fattyacids19459015] have been found to influence muscle protein metabolism and mitochondrial physiology in the context of human aging. A 2011 target of randomized controlled study was to evaluate the effect of supplementation with omega-3 fatty acids in the rate of muscle protein synthesis in older adults. Supplementation of omega-3 fatty acids as compared to corn oil were compared. The study found that supplements of omega-3 fatty acids in the diet increases the rate of muscle protein synthesis in older adults. ( 7 )
The omega-3 fatty acid EPA has been found to preserve muscle in various physiological conditions. Like the EPA, the omega-3 fatty acid DHA has anti-inflammatory effects, which scientists believe may be of value in the management of sarcopenia.
A study of 2015 published intThe American Journal of Clinical Nutrition found that supplements of omega-3 derived from fish oil reduced the normal deterioration of muscle mass and function older adults and should be considered as a therapeutic approach to prevent sarcopenia and maintenance of physical independence in older adults. ( 8 )
can consider supplementing with fish oil or Linseed oil to increase the intake of omega-3 fatty acids.
5. The hormonal balance
Hormonal factors can significantly affect muscle mass. If you are 40 years of age or older, conducted annual blood test track your hormone levels can be performed. If necessary, the deficiencies of essential hormones such as growth hormone, DHEA and testosterone , can be accessed through Natural supplementation under medical supervision. There are also many ways of balance hormones naturally , which is important to prevent loss of muscle mass.
For women in particular, balance, hormone can have a direct effect on sarcopenia. Menopause is associated with reduced levels of a hormone called estradiol in women of middle age and older. It seems to be impaired muscle performance during the postmenopausal period when ovarian hormone production has decreased. It is believed that hormonal changes and balance can play a role in sarcopenia in older women. ( 9 )
6. Vitamin D
Many studies have shown that low levels of vitamin D are associated with reduced muscle strength, increased body instability, falls and disability in older subjects. ( 10 ) deficiency of vitamin D is the most common nutritional deficiency in the elderly, regardless of race or origin ethnic. Up to 90 percent of adults in the US is believed to have a deficiency of vitamin D.
Low levels of vitamin D have been associated with sarcopenia. Supplementation of vitamin D in people with low levels can help improve muscle function and muscle mass. ( 11 )
7. Increase anti-inflammatory foods
Chronic inflammation has received attention as a potential contributor to sarcopenia. ( 12 ) to move towards an anti-inflammatory and anti-inflammatory foods diet, pass first away from the abundance of overly processed unbalanced diets West and to the old eating patterns network Mediterranean diet .
For the sake of improving sarcopenia as well as your overall health, you should increase the intake of anti-inflammatory foods , such as green leafy vegetables, cranberries, pineapple, nuts and salmon, to name a few.
8. Reduce pro-inflammatory foods
With a lot of anti-inflammatory foods that fill your diet, you naturally begin to remove food and pro-inflammatory substances. Two pro-inflammatory that should avoid suspects are high fructose corn syrup and trans fats . It is located in processed foods , these bad cause inflammation that contributes to sarcopenia.
Processed foods are also likely to be higher in omega-6 fatty acids, which are necessary, but only to a point. In excess without the balance of omega-3, omega-6 fats actually create inflammation in the body. The typical American diet tends to contain 14 to 25 times more omega-6 than omega-3.
simple sugars and refined carbohydrates are more culprits that cause inflammation. Limiting refined grains is another important component of an anti-inflammatory diet.
9. Watch your alcohol intake
Drinking too much alcohol over time can weaken muscles, which is a good reason for all adults to have their alcohol consumption into account. If you already know have sarcopenia, then you want to consider your consumption of alcohol, even more seriously.
Alcohol abuse appears severely affect skeletal muscle, promoting its damage and wear. abuse alcohol also frequently suffer from low muscle mass and strength, muscle pain, cramps, difficulty in walking and falls, according to a study published in the Rambam Maimonides Medical Journal . ( 13 )
Most alcoholic drinks are not just empty calories, but can also remove critical nutrients from your body. Alcohol, especially excess, can also contribute to inflammation. With sarcopenia, you want to significantly increase your nutrient intake and reduce body inflammation. By reducing your alcohol intake or avoid alcohol all together, it’s easier to reach your goal of increasing the beneficial nutrients and decreased pro-inflammatory substances.
If you smoke, this is just one more point in the long list of reasons for wanting to quit stat. Smoking is associated with poor lifestyle habits, such as low levels of physical activity and nutrition altered life. In addition, the snuff itself is another lifestyle habit that has been found to be associated with sarcopenia.
Studies have found that men and women who were smokers were more likely to have sarcopenia. It has also been reported that smokers had a mass of appendicular skeletal muscle relative lower than subjects who had never smoked and that men with sarcopenia smoked more, according to the same Rambam Maimonides Medical Journal research linking alcohol abuse to sarcopenia.
consumption of snuff is certainly a risk factor for sarcopenia can and should be avoided, and that includes electronic cigarettes .
Why is it so important to do things 10 mentioned above? The following are some very interesting and alarming statistics on sarcopenia showing exactly the reasons you want to avoid this condition as much as possible: ( 14 )
- about 45 percent of the US population is sarcopenic.
- costs of health care due to cost roughly sarcopenia $ 900 per person per year.
- No race or ethnicity are protected against sarcopenia.
- in the US, it is estimated that 53 percent of men and 43 percent of women over 80 are sarcopenic.
- one study estimated that disability caused by sarcopenia accounted for $ 18.5 billion in direct medical costs in 2000, equivalent to 1.5 percent of health care spending in the nation that year.
- an 80-year-old could have 30 percent less muscle mass than a 20-year-old. And the force further decreases in mass. weightlifting records for men 60 years of age are 30 percent lower than 30 years old; for women the drop was 50 percent.
- The lean muscle mass generally contributes to about 50 percent of total body weight in young adults, but decreases with aging to be 25 percent to 75-80 years old.
- People who are physically inactive can lose up to 3 percent to 5 percent of their muscle mass per decade after age 30
- One in four adults or participate at a low level of activity (ie, moderately active during normal daily activities and completely inactive during leisure time) are active or never at all.
Symptoms and effects sarcopenia
muscle of sarcopenia losing usually starts to appear in the fourth decade of life and accelerates after the age of about 75 years old.
the main symptoms of sarcopenia is decreased muscle mass and strength. As a result, other symptoms and effects of sarcopenia include weakness, mobility problems, falls and fractures, decreased activity levels (which only makes sarcopenia worse), loss of independence, weak bones, and weight gain from lack activity.
The metabolic effects of sarcopenia include a decrease in resting metabolic rate , leading to a higher prevalence of insulin resistance diabetes mellitus type 2 , dyslipidemia (elevated plasma cholesterol, triglycerides or both) and hypertension.
root causes of sarcopenia
Estimates of the amount of our muscle is lost with age ranging from 8 percent to about 50 percent, with apparent losing women faster than men muscle mass. Overall, the strength is lost faster than muscle mass for both sexes.
Lack of exercise and inactivity combined is by far the No. 1 cause of sarcopenia. However, since even a lifetime to physically active people may experience sarcopenia, there are some other things that play a role in its development
Researchers believe that the following four factors also play a role in developing sarcopenia :.
- reduction of nerve cells responsible for sending signals from the brain to the muscles to initiate age-related movement.
- inadequate intake of calories and / or protein to maintain muscle mass.
- A decrease in the body’s ability to synthesize proteins.
- a decrease in the concentrations of some hormones, such as growth hormone, testosterone and factor insulin-like growth.
nutritional deficiencies, smoking, excessive alcohol consumption and inflammation as well as other conditions such as heart failure , cancer and diabetes, which also contribute to an increased probability of sarcopenia.
- most adults reach their peak muscle mass at some point during his 30 years at 40 years, at which point sarcopenia kicks in. people who are physically inactive can lose up to 3 percent to 5 percent of their muscle mass per decade after age 30
- the treatment and prevention sarcopenia includes exercise, increased protein in the overall diet the choice of protein wisely, increasing the intake of omega-3 balance hormones, increasing their intake of vitamin D, which consumes more anti-inflammatory foods, lower intake inflammatory foods, limiting consumption alcohol or avoid alcohol and quit smoking.
- The main symptoms of sarcopenia muscle mass and strength. As a result, other symptoms and effects of sarcopenia include weakness, mobility problems, falls and fractures, decreased activity levels (which only makes sarcopenia worse), loss of independence, weak bones, and weight gain from lack activity.
- In addition to inactivity and lack of exercise, researchers believe that the following four factors also play a role in the development of sarcopenia: reducing age-related nerve cells responsible for sending signals from the brain to the muscles to initiate movement; Inadequate intake of calories and / or protein to maintain muscle mass; a decrease in the body’s ability to synthesize protein; . And a decrease in the concentrations of some hormones, including growth hormone, testosterone and factor insulin-like growth
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