Knowing Sarcopenia and How to Prevent it

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Knowing Sarcopenia and How to Prevent it
Knowing Sarcopenia and How to Prevent it
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Sarcopenia is a condition of reduced strength and muscle mass which is characterized by a decrease in physical ability. Sarcopenia is common in the elderly as the body ages. However, this condition can still be prevented, for example by doing regular physical activity or exercising

Although sarcopenia is more prone to be experienced by the elderly, studies show that this condition can also occur in young adults, especially those who suffer from malnutrition or malnutrition.

Know Sarcopenia and How to Prevent It - Alodokter

Signs of the appearance of sarcopenia usually begin with a body condition that is easily tired and weak. Over time, people with sarcopenia will also find it difficult to move, such as difficulty lifting or grasping objects, moving more slowly, and losing interest or desire to move.

Sarcopenia can also make the healing process of a disease take longer, so that it can result in the length of time required for hospitalization. If not treated properly, sarcopenia can also increase the risk of death in people with certain chronic diseases.

Various Causes of Sarcopenia

In addition to the aging process, there are a number of factors that can also trigger sarcopenia, namely:

1. Lazy to move and exercise

People who rarely exercise will be more prone to experience sarcopenia in old age.This risk will be even greater when coupled with a less active lifestyle (sedentary lifestyle), for example spending too long in silence or sleeping all day.

Although it is more common in people who are lazy to move and exercise, various studies say that sarcopenia can also occur in people who are active or exercise. There are several factors that can cause this to happen, including:

  • Disorders of body metabolism, especially in the process of processing protein into energy
  • Certain hormone disorders, especially growth hormone and testosterone
  • Inadequate intake of calories and nutrients

2. Unbalanced diet

As mentioned above, a lack of calorie and nutrient intake, especially protein and amino acids, can also be one of the triggering factors for sarcopenia. This is because these nutrients play an important role in the formation of muscle mass and tissue.

Unfortunately, changes in eating patterns to become unbalanced are quite common in the elderly and the elderly. Because, with age, the ability to taste the taste of food decreases.

In addition, difficulty digesting and swallowing food, as well as the possibility of dental and oral he alth problems or impaired protein absorption, can also make a person susceptible to malnutrition and sarcopenia.

3. Suffering from chronic disease

A person with a chronic disease, such as COPD, tuberculosis, rheumatoid arthritis, Crohn's disease, ulcerative colitis, stroke, dementia, or lupus, also has a higher risk of developing sarcopenia.

This is because apart from requiring the patient to get more rest, chronic illness can also interfere with the formation of new muscle cells, thereby triggering a decrease in muscle mass.

4. Heavy stress

Heavy stress experienced by a person, whether due to suffering from certain mental illnesses or conditions such as depression, can also lower the mood for activities, let alone exercise.If this condition is left untreated, there is also a risk of developing sarcopenia.

Various Ways to Prevent Sarcopenia

Basically, the best way to prevent sarcopenia is to avoid the triggers. Here are some ways you can do to avoid sarcopenia, including:

Doing physical activity regularly

Strength training, such as lifting weights, is known to be effective in both preventing and treating sarcopenia. This is because these exercises can maintain bone and joint strength and stimulate the formation of body muscle tissue.

Not only that, combining resistance training with fitness training or other sports, such as aerobics, elderly gymnastics, yoga, jogging, swimming, or cycling, can also train balance and body coordination to avoid sarcopenia.

So that the benefits of this sport can be felt optimally, do fitness exercises alternating with strength training every week, for at least 30 minutes per day.

For those of you who are experiencing sarcopenia, do as much physical activity as you can by following the advice of a doctor or sports instructor.

Fulfilling nutritional intake

Fulfilling high nutritional food intake is indeed needed as a way to prevent sarcopenia. There are several types of food groups that are very good for consumption to prevent sarcopenia, including:

  • Foods that contain a lot of protein, such as lean beef, poultry, fish and seafood, nuts, seeds, eggs, and milk and their processed products
  • Foods rich in vitamin D, such as salmon, tuna, egg yolks, and mushrooms.
  • Foods high in omega 3 fatty acids, such as seafood and fish, including mackerel, salmon, anchovies, sardines, and fish oil, flaxseed, chia seeds

Besides eating he althy and nutritious food, you also have to apply a balanced nutritional intake with a dinner plate guide.Besides being able to maintain weight, this method is also good to do so that the body remains he althy and avoids various he alth problems, one of which is sarcopenia.

To prevent sarcopenia, it is also important for you to exercise regularly, get enough rest, and manage stress well. As much as possible, don't let excessive stress make you lazy to move, okay.

Not only that, if you suffer from chronic diseases, remember to regularly do he alth checks and undergo treatment or care given by the doctor.

Sarcopenia is a condition that needs to be watched out for because it can reduce the quality of life. If you or your family are experiencing symptoms, such as muscle weakness, weight loss, and difficulty with activities, immediately consult a doctor, especially a geriatric specialist, to get the right examination and treatment.

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