"Sarcopenia" is No Longer Just for the Elderly! How to Keep Your Muscles Young and Strong?
Sarcopenia, the age-related loss of muscle mass and strength, is no longer just a concern for the elderly. With modern lifestyles becoming increasingly sedentary, people of all ages are at risk.
Sarcopenia not only affects appearance but also leads to decreased physical function, increasing the risk of falls and fractures. Therefore, understanding how to prevent and improve sarcopenia is crucial.
I used to struggle even with carrying a grocery basket, but now I can easily climb stairs!” shares 65-year-old Auntie Li. She once felt powerless due to sarcopenia, but by changing her lifestyle, she regained strength and confidence.
Signs of Sarcopenia
Early signs of sarcopenia include:
- Thin Calves: If you can encircle your calf with your fingers and still have space, it might be a sign of sarcopenia.
- Difficulty Rising from a Seated Position: Struggling to stand up from a seated position without support.
- Decreased Grip Strength: Reduced hand muscle strength, making it hard to wring out a towel.
- Frequent Falls: Falling more than twice a year.
- Difficulty Lifting Heavy Objects: Unable to lift items weighing 5 kg.
- Difficulty Climbing Stairs: Needing to rest after climbing 10 steps.
Causes of Sarcopenia
The main causes of sarcopenia include:
- Lack of Physical Activity: Prolonged sitting or bed rest.
- Inflammation: Inflammation reduces muscle synthesis efficiency and accelerates muscle breakdown.
- Improper Weight Loss: Dieting or insufficient calorie intake leading to muscle loss.
- Illness or Hormonal Imbalance: Accelerating muscle depletion.
- Unbalanced Diet: Lack of high-quality protein.
Methods to Prevent and Improve Sarcopenia
- Supplement High-Quality Protein: Consume milk, eggs, lean meat, soy products, etc. It is recommended to intake 6-8 servings daily (one serving is about 7 grams).
- Supplement Vitamin D: Vitamin D helps strengthen bones and maintain muscle function. Foods rich in vitamin D include black fungus, salmon, dried shiitake mushrooms, mackerel, egg yolk, etc.
- Ensure Adequate Calcium: It is recommended to intake 1000 mg of calcium daily from sources like milk, cheese, yogurt, black sesame, tofu, kale, bok choy, sweet potato leaves, etc.
- Moderate Exercise: Walk briskly three times a week, or engage in activities like walking, swimming, yoga to increase muscle strength and slow down degeneration.
- Sufficient Calorie Intake: Avoid dieting and ensure adequate calorie intake to effectively increase muscle mass.
- Adequate Sleep: Avoid staying up late and ensure sufficient sleep to reduce inflammatory factors and promote muscle synthesis.
Preventing and improving sarcopenia requires a combination of diet and exercise. By supplementing high-quality protein, vitamin D, and calcium, and maintaining moderate exercise and adequate sleep, muscle loss can be effectively slowed down, maintaining a healthy body condition.
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