Muscle atrophy is the wasting (thinning) or loss of muscle tissue. People may lose 20 to 40 % of their muscle and, along with it, their strength as they age.
Have you ever noticed that people have thinner arms and legs as they get older? As we age it becomes harder to keep our muscles healthy. They get smaller, which decreases strength and increases the likelihood of falls and fractures.
As we grow older, our skeletal muscles tend to wither and weaken, a phenomenon known as "sarcopenia".
Sarcopenia, which begins to appear at around age 40 and accelerates after 75, is a major cause of disability in the elderly. Exercise can help counter the effects of age-related muscle loss.
Sarcopenia is the age-related progressive loss of muscle mass and strength. The main symptom of the condition is muscle weakness. Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process
.
• The cause is age-related sarcopenia or sarcopenia with aging:
Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 40. Even if you are active, you'll still have some muscle loss.
•The main causes of sarcopenia:
Multiple risk factors and mechanisms contribute to the development of sarcopenia . Lifestyle behaviors such as physical inactivity, smoking and poor diet, as well as aged-related changes in hormones and cytokine levels are important risk factors.
Vitamin D deficiency leads to muscle wasting in both animals and humans.
Symptoms of sarcopenia include falling, muscle weakness, slow walking speed, muscle wasting and difficulty performing normal daily activities
The main symptoms of muscle atrophy are as follows:
*One arm or one leg is smaller than the other.
*Weakness in one arm and or one leg.
*Numbness or tingling in your arms and legs.
*Trouble walking or balancing.
*Difficulty swallowing or speaking.
*Facial weakness.
*Gradual memory loss.
Measures to prevent muscle loss:
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss. Resistance-based exercise combined with a higher intake of dietary protein, amino acids, and/or vitamin D are currently recognized as the most effective interventions to promote skeletal muscle growth.
The aging process compromises muscle cells' ability to repair damage done to them, meaning human bodies lose muscle cells as they age. Seniors who work at it, however, can still make strength gains.Your healthcare provider may recommend progressive resistance-based strength training exercise. This type of exercise can help improve your strength and reverse your muscle loss. Healthy diet: when paired with regular exercise, eating a healthy diet can also help reverse the effects of sarcopenia.
Physical activity, paired with adequate nutrition, stimulates muscle growth. Working out two to three times a week, consistently, can help grow these precious tissues and prevent muscle loss. Consistency is the key to success in, and all, areas of muscle maintenance.
There's no test or specific level of muscle mass that will diagnose sarcopenia.
Yes, you can still gain muscles if you are over 70 years old. Many forms of exercise and nutritional considerations backed by research can help those over 70 build muscle mass and improve muscle tone. However, it is essential to adapt exercises according to your health condition and physical limitations.
Many consequences of sarcopenia are preventable or even reversible. Progressive resistance exercises can produce substantial increases in strength and muscle size, even in the oldest old.
The good news is that strength training can help you maintain and rebuild muscle at any age. Research shows that older adults see even greater improvements in their muscle strength versus younger adults. "So it's never too late to start,” says Pamela Webert, MS, ACSM-CEP, an exercise physiologist at Henry Ford Health.
Walking won't build large muscles. But it can help you increase lean muscle mass and functional strength. If you want to challenge your muscles, you have to walk at a high enough intensity. Try increasing your speed or adding resistance exercises to boost your walking workout intensity and strengthen your muscles.
Information compiled by Dr.
B.V.RAOL
