What Is Sarcopenia, Why Does It Happen? Symptoms and Treatment

SarcopeniaAlso known as muscle wasting, it is a common condition affecting 50% of adults over the age of 10. It decreases the quality of life. Age-related muscle wasting There are some points to be aware of in order to prevent or even reverse the condition known as

Causes of sarcopeniaSome of them are a natural consequence of aging, but some can be prevented. Healthy eating and regular exercise sarcopeniaIt can reverse the situation and increase the life span and quality of life.

What is Sarcopenia?

Sarcopenia, andprogressive muscle degenerationIt is a condition where the disease becomes more common in people over the age of 50.

Adults over middle age lose 3% of their muscle strength each year. This limits their ability to perform many routine activities.

Unfortunately, compared to individuals with normal muscle strength, sarcopeniaLife time is shortened in those who are exposed to.

SarcopeniaIt is caused by an imbalance between signals for muscle cell growth and signals for breakdown. Cell growth processes are called "anabolism" and cell breakdown processes are called "catabolism".

For example, growth hormones act in conjunction with enzymes that destroy protein to keep muscles stable through the cycle of growth, stress or injury, destruction, and healing.

This cycle occurs all the time, and when everything goes smoothly, the muscle retains its strength over time. However, during aging, the body resists normal growth signals and shifts the balance towards catabolism and muscle loss.

What Are the Symptoms of Sarcopenia?

Sarcopenia People who are suffering often experience weakness and lose their stamina. This affects their ability to perform physical activities. The decrease in activity leads to a greater loss of muscle mass.

What are the Causes of Sarcopenia?

SarcopeniaThe most well-known cause is decreased physical activity throughout the day. Still some people with active lifestyles Diagnosing sarcopenia can be put. Because there may be other reasons for the development of this disease.

According to the researchers sarcopeniaOther causes include:

Decrease in nerve cells that send signals from the brain to tell muscles to move.

Low hormone levels

- Decrease in the body's ability to convert protein into energy

Not consuming enough daily calories and protein to maintain muscle mass

Factors That Accelerate Muscle Loss

Aging sarcopeniaAlthough it is the most common cause of the disease, other factors can also trigger the imbalance between muscle anabolism and catabolism.

Inactivity

Inactivity sarcopeniaIt is one of the strongest triggers of the disease and leads to faster muscle loss and weakness. Bed rest or inactivity after injury or illness causes rapid muscle loss.

Periods of decreased activity can become a vicious circle. Muscle strength decreases; this causes fatigue and makes it difficult to return to normal activity.

Malnutrition

An inadequate calorie and protein diet results in weight loss and reduced muscle mass. Unfortunately, low calorie and low protein diets are more common with aging due to changes in taste sensation, problems with teeth, gums and swallowing problems.

Scientists, sarcopeniaHe recommends consuming 25-30 grams of protein with each meal to help prevent food.

Inflammation

After injury or illness, inflammation signals the body to break down and rebuild damaged cell groups.

Chronic or long-term illnesses result in inflammation that disrupts the normal balance of dissolution and healing that leads to muscle wasting.

For example, a study on patients with long-term inflammation caused by chronic obstructive pulmonary disease (COPD) also found that patients had a decrease in muscle mass.

Other diseases that cause prolonged inflammation include inflammatory bowel diseases such as rheumatoid arthritis, Crohn's disease or ulcerative colitis, lupus, vasculitis, severe burns and tuberculosis such as chronic infections.

A study of 11249 older adults found that blood levels of C-reactive protein, an indicator of inflammation. sarcopeniaHe found that it was triggering violently.

Severe Stress

Sarcopeniais also more common in other health conditions that place stress on the body. For example, in people with chronic liver disease and up to 20% of those with chronic heart failure sarcopenia is seen. In chronic kidney disease, stress and reduced activity on the body lead to muscle wasting.

Cancer and cancer treatments also create great stress in the body sarcopenia creates.

How to Understand Sarcopenia?

Symptoms of sarcopeniabegins to be seen as a result of a decrease in muscle strength. Early symptoms of sarcopeniafeeling physically weak and having trouble lifting habitual objects.

In studies sarcopeniaA hand grip strength test is performed to help diagnose.

Power depletion can manifest itself in other ways; This includes walking slower, getting tired more easily, and less interest in being active.

Losing weight without trying, sarcopeniaIt could be a sign of. However, these signs can also occur in other medical conditions. However, if you are exposed to one or more of these and you cannot explain why, talk to a healthcare professional.

Exercise can reverse sarcopenia

SarcopeniaThe most powerful way to combat yielding is to keep the muscles active. Combinations of aerobic exercise, resistance training, and balance training can prevent or even reverse muscle loss.

A minimum of two to four training sessions per week is required to reap these benefits. All types of exercise are beneficial, but some do more than others.

Resistance Exercises

Resistance exercises include lifting barbell, pulling against resistance bands, or moving the body against gravity.

When you practice resistance exercise, the tension in the muscle fibers results in growth signals that lead to increased strength. Resistance exercise also increases the effect of growth-promoting hormones.

These signals help muscle cells to grow and repair by producing both muscle proteins and new proteins, and by opening special muscle stem cells called "satellite cells" that strengthen existing muscles.

Thanks to this process, resistance training is the most direct way to increase muscle mass and prevent its loss. A study of 65 adults aged 94-57 showed that exercising three times a week for 12 weeks increased muscle strength.

Fitness

Continuous exercise that increases heart rate, including aerobic exercise and endurance exercises, but also sarcopeniaHe can also check.

Treatment of sarcopenia Most studies for aerobic exercise for or prevention also include resistance and flexibility exercises as part of a combination exercise program.

One study looked at the effects of aerobic exercise in 50 women over the age of 439. The study found that muscle mass increased by cycling, jogging or walking five days a week. Women started these activities with 15 minutes a day and increased to 12 minutes over 45 months.

Walk

Walk, sarcopeniaIt can prevent or even reverse it, and it is an activity that most people can do freely everywhere.

A study of 65 Japanese adults over the age of 227 found that six months of walking increased muscle mass, especially in those with low muscle mass.

The distance each participant walked was different, but they were encouraged to increase their total daily distance by 10% each month.

In another study of 60 adults over the age of 879, faster walking sarcopenia It was determined that it reduced the probability of occurrence.

Sarcopenia Natural Treatment

Sarcopenia and Nutrition

If your diet lacks calories, protein, or some vitamins and minerals, your risk of muscle loss increases. Even if you get enough of these nutrients, taking higher doses of some important nutrients promotes muscle growth, improving the benefits of exercise.

Protein

Protein intake through food signals for direct building and strengthening of muscle tissue. As people age, their muscles become more resistant to these signals, so consuming more protein is necessary to increase muscle growth.

One study found that 70 men over the age of 33 had increased muscle growth if they ate a meal containing at least 35 grams of protein.

Leucine amino acid is particularly important for the regulation of muscle growth. Rich sources of leucine include whey protein, meat, fish, and eggs, and soy protein isolate.

Vitamin D

Vitamin D deficiency sarcopeniaIt is related to y, but the cause is not fully understood. Taking vitamin D supplements can increase muscle strength and reduce the risk of muscle loss.

Omega 3 Fatty Acids

No matter how old you are, omega 3 fatty acidsIf you consume seafood or supplements, your muscle growth will increase.

A study in 45 women found that combining a 2-gram daily fish oil supplement with resistance training increased muscle strength more than resistance training without fish oil.

Part of this benefit is due to the anti-inflammatory benefits of omega 3 fatty acids. However, research also indicates that omega 3s can directly stimulate muscle growth.

creatine

Creatine is a small protein normally produced in the liver. Although the body produces adequate amounts, creatine from meat additionally benefits muscle growth. But without exercise, creatine will probably sarcopeniaIt does not affect.

Hormone Balance

Hormonal factors significantly affect muscle mass. To prevent muscle loss balancing hormones naturally there are many ways.

Hormonal balance, especially for women sarcopenia it has a direct effect on you. It is observed that there is a deterioration in muscle performance in the post-menopausal period when ovarian hormone production decreases. Hormonal changes and balance in older women sarcopeniaIt is thought to play a role as well.

Pay attention to alcohol consumption

Drinking too much alcohol can weaken muscles over time. Excessive alcohol use seriously affects the muscles and promotes their damage. 

Most alcoholic beverages are not only empty calories, but also lead to the loss of critical nutrients in the body. Alcohol also contributes to inflammation, especially when consumed in large quantities. 

Quit smoking

It is associated with bad lifestyle habits such as smoking, low physical activity, and impaired diet. In addition, smoking itself sarcopenia is another lifestyle habit that has been found to be associated with.

Studies show that men and women who smoke sarcopenia found that the probability of passing it was higher. 

As a result;

Meaning loss of muscle mass sarcopeniaIt becomes more common with age and decreases the quality of life.

Consuming enough calories and high-quality protein can slow muscle loss. Omega 3 and creatine supplements as well sarcopeniaIt can help combat.

Still, exercise, sarcopeniaIt is the most effective way to prevent and reverse.