How to Prevent Sarcopenia in Middle Age

RICHARD G November 06, 2019
RICHARD G
11.06.2019

How to Prevent Sarcopenia in Middle Age. Preventing obesity of Sarcopenia in middle age. Sarcopenia is a phenomenon of loss of lean muscle mass and strength as it grows older, and it is part of the aging process. Although muscle occurs on its own, the condition of obesity can exacerbate the condition of muscle and cause premature death due to cardiovascular disease.
How to Prevent Sarcopenia in Middle Age
Obesity is a cycle of muscle
Obesity muscle itself is defined as the presence of conditions of muscle and obesity in a person. But more specifically this happens when a person experiences a decrease in muscle mass and increases in fat tissue in the body. The obesity muscle is diagnosed with low muscle mass and strength of a person when he is obese, based on body mass index as well as abdominal circumference.

The developmental cycle of obesity muscle begins when the aging process occurs, which causes lifestyle changes and results in decreased muscle mass while enhancing the body fat layer. Such conditions can trigger obesity so as to limit physical activity that ultimately affects the decrease in muscle tone. Furthermore, decreased muscle mass or condition of muscle will also reduce physical activity and exacerbate the condition of obesity.

Complications due to obesity muscle
The decline in muscle mass and strength causes difficulty to move, moreover, the condition of obesity can cause a person to easily fall away and experience fractures. Overweight or obese in adulthood also worsens the health of the heart and blood vessels, as well as increasing the risk of experiencing diabetes mellitus during the elderly. Such complications can not only reduce the quality of health but also restrict the elderly to physical activity so as to exacerbate the condition of obesity muscle and increase the risk of premature death.

How can obesity trigger muscle mass loss?
Sarcopenia generally occurs in the elderly, but there are several mechanisms of excess fat that can decrease muscle time and speed up the process of Sarcopenia:
  1. Changes in body composition in the age of adulthood. Entering the age of 30 years usually decreases muscle mass due to hormonal changes and physical activity, but this can also be exacerbated by the addition of fat layers. The imbalance of fat proportions with muscles can lead to decreased muscle strength, while excess fat since the age of young and adulthood causes the brain to sustain muscle mass up to the elderly.
  2. The inflammation is triggered by the fat layer. The body fat layer is an active tissue that produces proteins, one of which is pro-inflammatory drugs cytokines, which have a negative effect in retaining lean muscle mass and increasing more fat tissue. These proteins are likely to be a major trigger in the cycle of obesity sarcopenia.
  3. Trigger insulin resistance. Proteins produced from fatty tissues can interfere with insulin work until it causes a resistance effect. The next condition of insulin resistance will give the effect of catabolism or decomposition in muscles so that there is a decrease in muscle mass and strength.
  4. Inhibit the testosterone hormone. One of the functions of testosterone hormone is maintaining and assisting muscle growth. But typically testosterone levels will experience a decline in people who are obese due to too many fatty acids produced by fatty tissues.
What to do to cope with obesity muscle
Both obesity and muscle are very likely to occur as the age increases, but they still need to be prevented before they cause complications. Here are some of the efforts that focus on overcoming obesity sarcopenia.
  • Losing weight – is a major effort to address the problems of muscle and obesity, and it is necessary to prevent complications, about 20% weight loss alone can help reduce the burden of bone-holding fat and Lowering insulin resistance.
  • Physical Activity – The development of obesity muscle is strongly influenced by the level of physical activity because active moves can strengthen muscles and prevent obesity. Adults need physical activity that can retain muscle mass, such as endurance exercises and burn fat effectively with aerobic exercise.
  • Dietary Improvement – The aging process is often followed by the loss of muscle mass and dietary changes so that the body is deficient in essential amino acids from proteins. It is necessary to increase protein intake to replace a range of damaged cells, equivalent to 25-30 grams of protein each meal in a day. In addition, a low-carbohydrate diet is also needed especially in the elderly because it can cause negative effects in protein absorption.
How to prevent sarcopenia?
Surely you don't want to experience muscle or losing muscle mass at an earlier age, right? Relax, some ways you can do to prevent sarcopenia. Here's how.

1. Sports Muscular Endurance
The more often the muscles are used, the more muscle mass and strength. When muscles are used, muscle increases protein synthesis and lowers protein breakdown. Thus, muscle mass is increasing. So, people who seldom exercise will be more at risk of losing their muscle mass at an earlier age, as they rarely train their muscle strength.

Exercise, especially endurance exercises aimed at strengthening muscles is very effective to prevent sarcopenia. This is because endurance exercises can affect the neuromuscular system, protein synthesis, and hormones, all of which affect muscle mass and strength.

Aerobic exercise may also help to prevent sarcopenia. This is because aerobic exercise can increase protein synthesis, increase insulin sensitivity, and decrease oxidative stress, which also affects the mass and strength of muscles. The elderly who do endurance or aerobic exercises may be able to rebuild their muscle strength.

2. Fulfill the following nutrients
Food and nutrition play an important role in maintaining muscle mass and strength, especially proteins.

Protein is needed to build and maintain muscle mass. The amino acids present in proteins are the compounds needed to stimulate protein synthesis in the muscles so that adequate protein intake is needed by the elderly to retain their muscle mass.

Studies have shown that seniors need more protein intake than younger people. Protein intake of 1-1.2 grams per kilogram of body weight per day is the optimal intake for the elderly.

Foods that contain high-quality proteins are very influential in increasing muscle mass. High-protein foods, such as milk and dairy products, can increase protein synthesis in the muscles longer. Whey proteins in milk can increase protein synthesis in the muscles quickly. Whereas, casein in milk can retain increased protein synthesis for longer and reduce the breakdown of muscle proteins.

In addition to protein, the fulfillment of energy needs, as well as vitamins and minerals from vegetables and fruits, is also important done by adults and elderly to prevent sarcopenia.

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