Sarcopenia (muscle loss) is a silent KILLER!

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Sarcopenia (muscle loss) is a silent KILLER!

By Silvercare

July 6, 2023

Yes, it can be a silent killer after age of 40

As we hit age of 40s, our bodies will start to lose muscle mass, strength and function, leading to age-related muscle loss, known as “Sarcopenia”.

“Evidence suggests that 1 in every 4 older adults aged 60 and above is affected by sarcopenia”

What could have happened if you ignore it?

The gradual loss of muscle mass, is a significant factor contributing to increased frailty, falls, fractures, and potential hospitalizations and surgeries.

Many people may not be aware of the muscle loss since it is not easily felt. However, as muscle mass decreases, the body’s metabolism slows down, leading to disruptions in the metabolism of blood cholesterol and sugar. This accumulation can increase the risk of cardiovascular disease, diabetes, and ultimately, the risk of death.

What caused that?

Sarcopenia is caused by aging, reduced physical activity, poor nutrition, chronic diseases, BMI, medications, and falls.

“In a study of 12 countries, almost two-thirds of older study participants were identified as being at malnourished”

You are over 40? Look at these symptom and check whether you have it or not.

You are having the symptoms? Now what to do?

First: What to eat?

1. Sufficient Intake of Protein.

Ensure that you have a sufficient intake of protein (1.0-1.2g/kg/day) everyday, as it is an essential nutrient for muscle growth.

It is recommended to divide protein intake into separate meals, with each meal containing 15-17 grams of protein. High-quality protein sources such as chicken, fish, beef, eggs, and milk should be prioritized, but it may not be practical for all elderly individuals. Protein supplements can be a suitable alternative, as they only need to remember how many scoops to take per day. Such as Metabolic Oteine Protein.

Individuals with kidney disease should consult a dietitian or doctor before increasing their protein intake, and should consume an adequate amount of calories from a variety of foods.

2. Taking adequate amount of vitamin D.

Vitamin D is essential for calcium absorption, muscle strength, and sarcopenia. It can be obtained through exposure to sunlight, animal foods, or foods fortified with it. However, it is not easy to take sufficient amounts from food, so a supplement is recommended for the elderly. The recommended daily vitamin D intake in Malaysia is 400 I.U. (10 micrograms) for adults and 600 I.U. (15 micrograms) for the elderly (>65 years).

Recommended daily vitamin D intake in Malaysia.

The easiest way to get vitamin D is by exposure to sunlight. 10-15 minutes between 10.00 am and 3.00 pm when the sun is strong.

3. Extra Tip – Omega 3

Omega-3s are a good fat that protects the heart and may also help to prevent muscle loss and improve muscle strength and function in older adults. However, food sources such as fatty fish, nuts, and seeds are often not consumed in sufficient quantities, so supplements are usually recommended to obtain these benefits. Such as Powerlife Omega 3

Second: What to exercise?

The elderly should focus on multi-joint exercises targeting the major muscle groups, such as the quadriceps, hamstrings, gluteal muscles, calves, and ankle and foot.

Lower body exercises should involve the quadriceps, hamstrings, gluteal muscles, calves, and the muscles of the ankle and foot, while upper body exercises should involve the chest, back, shoulder, arm muscles, and grip strength.

For best results, it is recommended to perform 10-15 repetitions per set, and complete 1-2 sets per day, with a rest period of 2-3 minutes between each set. Exercise tools can be used to improve training outcomes, such as resistance balls and dumbbells or a 500ml water bottle.

Benefits of resistant exercise:

💪Build strength.
💪Maintain bone density.
💪Improve balance, coordination & mobility.
💪Reduce your risk of falling.
💪Maintain independence in performing activities of daily life.

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