Sarcopenia is the loss of muscle mass, an event that begins at age 30 and is common after age 50, a period that there is a greater reduction in the amount and size of the fibers that form the muscles, mainly due to the reduction of hormones like estrogen and testosterone.
The main symptoms of this situation include loss of strength, balance and physical performance to perform activities such as walking, climbing stairs or getting out of bed.
To recover the muscles, it is important to avoid physical inactivity and exercise, with strength training and aerobics, and an adequate diet, rich in proteins and nutrients, preferably present in lean meats, dairy products and vegetables such as soy, lentils and quinoa.
How to prevent loss of muscle mass
The atrophy and destruction of muscle cells is a natural process, which occurs in all people from the age of 30 who are sedentary, and if nothing is done to avoid, the tendency is to become a frail elderly person, with difficulties for daily tasks and with greater tendency to have pains by the body.
To avoid sarcopenia, it is very important to adopt habits, such as:
- Practice physical activities, both muscular strength and endurance, such as bodybuilding and pilates, for example, as well as aerobic, with walks and races, to improve blood circulation and body performance. Check out the best exercises for practicing in the third age.
- Have a high protein diet, present in meats, eggs and dairy products, to stimulate muscle growth, as well as carbohydrates, fats and calories to give energy, in the correct amounts, preferably oriented by the nutritionist. Find out what are the main protein rich foods to implement the diet.
- Avoid smoking, because the cigarette, besides changing the appetite, compromises the blood circulation and intoxicates the cells of the body;
- Drink about 2 liters of water a day, keeping yourself hydrated to improve circulation, intestinal rhythm, taste and health of cells;
- Avoid excessive alcoholic beverages, as this habit, besides contributing to dehydration, impairs the functioning of important organs of the body, such as liver, brain and heart.
It is also very important to follow up with the general practitioner or geriatrician so that routine checkups and checkups are done to identify and treat possible diseases that can worsen the loss of lean mass, such as diabetes, hypothyroidism, stomach and intestinal related to immunity, for example.
Symptoms of sarcopenia
The lack of lean mass causes numerous difficulties in the life of the elderly, which arise gradually, such as imbalance, difficulty walking and activities such as shopping, tidying up, or even basic activities such as bathing and getting out of bed.
As the muscle mass atrophy, the elderly person is at greater risk of falls, and begins to present the need to walk with the support of someone, a cane or wheelchair, in addition to having more pain in the body, caused not only by the wear of bones and joints, but also by the lack of muscles to help stabilize the joints of the body.
How to recover muscle loss
For the person who already has loss of muscle mass, it is important that it is recovered soon, because the greater the loss, the greater the difficulty of regeneration and the worse the symptoms.
Thus, in order to recover the muscles, it is very important that the person follow a treatment directed towards a lean mass gain, guided by the geriatrician, together with other professionals such as nutritionist, physiotherapist, occupational therapist and physical educator, with:
- Strength training with physical activity and physiotherapy;
- Adapting the house to make day-to-day and leisure activities easier;
- Adjusting medicines that may make the appetite worse or contribute to muscle loss;
- Treatment and control of diseases that may impair the physical performance of the elderly, such as diabetes, intestinal or appetite changes;
- High protein diet . In addition, if you are a frail elderly, it is also important to have a nutritionist-oriented, calorie-rich diet. Check out some protein-rich snacking tips to increase muscle mass;
- Medications and hormones, such as hormone replacement therapy or testosterone, are only indicated in some cases where necessary under medical supervision.
The use of protein supplements may be necessary when food is insufficient to replenish the amount of protein and calories needed by the elderly, which usually occurs in cases of lack of appetite, difficulty swallowing, pasting of food or changes in absorption by the stomach or intestine.
Some of the most recommended supplements for seniors are sold in pharmacies or supermarkets, such as Ensure, Nutren and Nutridrink, for example, which have versions with flavors or without flavor, to take as a snack or mixed in drinks and food.
