An inevitable process, sarcopenia begins around the age of 40-50, with a pace that from slow, in the first 10 years or so, becomes pressing from the age of 60.
By causing muscle atrophy and compromising the quality of muscle tissue, sarcopenia is responsible for symptoms such as: constant sense of weakness, loss of stamina, poor balance, slow pace and difficulty in carrying out the most normal daily activities (e.g. climbing stairs).
Diagnosed by physical examination, medical history, and reporting of symptoms, sarcopenia is not a curable condition or one that can be stopped; however, with constant exercise and proper nutrition, it is controllable with excellent results.
Sarcopenia is an inevitable process, in some ways physiological, as it is inevitable that the human body ages.
Origin of the name
The term "sarcopenia" comes from the ancient Greek. It is, in fact, the result of the "union of the two words of the ancient Greek language"sarx"(" σάρξ ") and"penia"(" πενία ") which mean, respectively," meat "(or" muscle ") and" poverty ".
Hence, the literal meaning of sarcopenia is "poverty of flesh" or "poverty of muscle".
The satellite cell theory holds that aging causes sarcopenia, because it reduces the ability of satellite cells to activate.
According to the theory of the reduction of anabolic signals, sarcopenia would depend on a reduction, in the blood, in the levels of growth hormone and testosterone.
According to the theory of oxidized proteins, it seems that sarcopenia depends precisely on the enormous accumulation in the muscles of lipofuscin and reticular proteins, a typical process, as just stated, of old age.
Who suffers most from Sarcopenia?
Sarcopenia is related to aging, therefore it affects every human being; however, numerous scientific studies have shown that it has a greater impact (ie it is more marked) in sedentary subjects and in those who have an inadequate diet for muscle health. In other words, sarcopenia has deeper repercussions if it is combined with a sedentary lifestyle and poor diet.
Did you know that ...
The dietary factors that favor sarcopenia are: the reduced intake of proteins, the excessive consumption of foods that cause acidity (eg: fried foods) and the low intake of fruit and vegetables.
When does Sarcopenia start?
According to the International Osteoporosis Foundation (IOF), the muscle decline related to sarcopenia would begin at the age of 40-50, with a pace that from slow, in the first decade, becomes progressively more and more pressing starting from 60-70. years.
In percentage terms, at what pace is Sarcopenia advancing?
Sarcopenia progresses at a rate that, every 10 years, involves the loss of 3-8% of muscle mass.
In-depth study: Sarcopenia and Environmental Factors at a very young age
Recent epidemiology studies have observed that some environmental factors at a very young age influence the development and maintenance of muscle mass in later life.
For example, one of these studies found that low birth weight is associated with greater loss of muscle tone later in life.
, the increase in the overall percentage of fibrous tissue, the changes in the metabolism of the muscle cell, the increase in the fragility of the muscles, the degeneration of the neuromuscular junction and the greater oxidative stress on the muscle cell.
In symptoms, all these changes correspond to:
- Constant sense of weakness;
- Loss of stamina
- Poor balance and tendency to fall;
- Slowed gait;
- Problems in carrying out the most normal tasks of daily life (e.g. climbing stairs).
Sarcopenia: the long-term consequences
Sarcopenia limits the independence of a person in a progressively greater way; in fact, if initially it represents an obstacle only in certain situations or during certain activities, several years after its onset it constitutes an obstacle to autonomy in many circumstances, even those that were once very simple.
In people who are more sensitive to a lack of independence, this can be a source of moments of despair and low mood.
Sarcopenia causes people to become sedentary; a sedentary lifestyle favors the progression of sarcopenia.
It is through this kind of "vicious circle" that sarcopenia increasingly insinuates itself into the lives of elderly subjects.
What is DEXA
DEXA is an X-ray examination that allows you to determine:
- Bone density. Due to this faculty, it represents a useful test during the diagnosis of osteoporosis, another condition which, like sarcopenia, is typical of the elderly;
- Weight and percentage of lean mass and fat mass in different body areas. It is this faculty that makes it essential to discover the degree of sarcopenia;
- The layer of bone mineralization in various parts of the body.
Medical-specialist parameters for the diagnosis of sarcopenia
After several debates that began in 1998, the medical community has established that the specialist parameters to be able to talk about sarcopenia are:
- Muscle mass at least two standard deviations below the mean value for muscle mass found in the young adult population;
- Walking speed (gait indicator) less than 0.8 meters per second;
- Hand grip strength (indicator of muscle strength) less than 30 kg in the case of men and 20 kg in the case of women.
You can counteract Sarcopenia: Natural Remedies
If it is true that there is no medical treatment capable of avoiding sarcopenia, it is equally true that there are several natural remedies capable of counteracting the physiological decline in muscle mass and strength associated with age and preventing its worst consequences.
These natural countermeasures consist of "constant physical exercise and" nutrition in line with the needs of muscle tissue and the human body in general, in old age.
PHYSICAL EXERCISE
Exercise is a way to use the muscles; the use of the muscles is essential to maintain or, if the use is intense, to improve their mass and strength.
In the opinion of experts, to counteract sarcopenia, physical exercise should:
- Understanding strength training and endurance training;
- Carry out at least a couple of times a week;
- Involve all the most important muscle groups, i.e. legs, arms, chest, shoulders, back and abdomen.
It is important to emphasize that, before starting any training program, the elderly should consult their doctor, to understand which physical activities they are suitable for, and rely on an instructor to teach them the technique and correct errors.
Did you know that ...
In physical exercise useful to cope with sarcopenia, weights, elastic bands, machinery and the body itself are used.
POWER SUPPLY
Scientific research has shown on more than one occasion that correct nutrition delays the onset of sarcopenia and prevents its worst consequences.
The basis of the ideal diet to combat sarcopenia c "is the consumption of:
- Foods rich in healthy proteins. This is the most important point; foods rich in healthy proteins include: fish (eg trout or salmon), shellfish, nuts, lentils, quinoa, beans, tofu, lean parts of poultry and lean cuts of beef;
- From 3 to 5 portions of fruit and vegetables;
- Foods low in sodium, fat and / or sugar.
Important: To best cope with dietary sarcopenia, the International Federation of Osteoporosis recommends older adults to consume 1.0-1.2 grams of protein per kilogram of body weight.
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