5 signs that you may have sarcopenia! Be sure to do these two things!

Whether you are at work or at home recently

In fact, many people don’t move much.

Sitting at the office, lying down like Ge You, lying down like a salted fish

Over time, I found that my knees hurt when I climbed stairs.

Even when walking, he has to stagger

I just started to wonder if my body needs to "retire early"

Of course, that won't happen.

However, due to long-term sitting and improper weight loss

It can easily lead to a decrease in muscle mass

Sarcopenia may really "take office early"

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Sarcopenia is a syndrome characterized by age-related, progressive, widespread loss of body muscle mass or strength or decreased muscle physiological function.

The human body has more than 600 muscles, accounting for approximately one-third to one-half of body weight, and together with connective tissue, make up our bodies and enable us to stand and move.

Muscle mass will gradually lose due to aging. After the age of 40, the body loses 0.5%-1% of muscle each year. After the age of 40, the body is at high risk of progressive muscle loss. By the age of 80, about 50% of muscle will be lost, and the decline in muscle strength will be more obvious. Adults will lose 3% of muscle strength each year.

In addition to aging, long periods of sitting at work, lack of exercise, improper weight loss and unbalanced nutrition are all reasons for the "early" onset of sarcopenia; therefore, although in the past sarcopenia was considered a symptom that only occurs in older people, it has been trending toward younger people in recent years.

A domestic statistic found that 30% of young people under the age of 30 suffer from sarcopenia . Based on the muscle mass of modern people, half of them will be bedridden in the future.

Sarcopenia doesn’t happen suddenly

It is caused by the accumulation of lifestyle habits and aging.

However, the "danger signals" given by those muscles

Have you all noticed this?

5 Signs of Sarcopenia

Weight loss: If there is no deliberate weight loss, the body weight decreases by 5% within 6 months (for example, a 70kg elderly person loses ≥ 3.5kg within 6 months);

Slow walking: Because the thigh muscle strength decreases, walking becomes weak and slow;

Heavy legs when going upstairs: From walking slowly to having difficulty even getting up, and difficulty going up and down stairs;

Decreased grip strength: For example, you cannot lift a kettle to pour water, open a can, or wring out a towel;

Repeated falls: falling more than 2 times continuously and uncontrollably while walking on flat ground within 1 year; at this stage, sarcopenia is already quite serious, and attention should be paid to care and rehabilitation after the fall to avoid secondary muscle loss caused by long-term bed rest.

Having less muscle is also a disease, strong muscles can help you live longer

It is better to have muscles than to be thin in old age. You need to eat enough and exercise more.

Therefore, the prevention and treatment of sarcopenia

Nutritional intervention is the basis, exercise intervention is the key

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Nutritional intervention for sarcopenia mainly includes adequate capacity provision, protein and amino acids, creatine, vitamin D, long-chain ω-3 polyunsaturated fatty acids and antioxidant supplementation.

protein

Protein intake is positively correlated with muscle mass and strength. Adults need 15 to 20 grams of protein (or 7.5 grams of essential amino acids) per day to synthesize muscle protein, and the elderly need 30 grams of protein per day to maximize muscle protein synthesis.

Experts from the Chinese Nutrition Society's Elderly Nutrition Branch recommend:

1. The recommended protein intake for the elderly should be maintained at 1.0~1.5g/(kg·d);

2. The proportion of high-quality protein should reach 50%. High-quality protein mainly includes animal protein and whey protein, and should be evenly distributed in three meals a day.

Amino Acids

Amino acid supplementation helps the elderly overcome protein anabolism resistance and effectively stimulate muscle protein synthesis.

1. Among various amino acids, leucine has the strongest effect in promoting muscle synthesis;

2. High-quality proteins (whey protein and other animal proteins) rich in branched-chain amino acids such as leucine can help prevent sarcopenia in the elderly.

Vitamin D

Low levels of 1,25-(OH) and 25-(OH)D in the elderly are associated with poor muscle mass, increased physical instability, falls, and disability.

1. Meta-analysis: Vitamin D supplementation (800-1000 IU)/d can improve muscle strength and balance;

2. (700-1000IU)/d reduces the risk of falls in the elderly by 19%;

3. (4000-6000IU)/week can significantly enhance the muscle strength of upper and lower limbs.

fatty acid

Simply supplementing fatty acids has no obvious effect. Polyunsaturated fatty acids, combined with resistance exercise or other nutrients, can significantly improve the synthetic capacity of muscle and muscle protein in the elderly, thereby delaying the occurrence of sarcopenia.

1. In combination with strength training, supplementation with fish oil (rich in unsaturated fatty acids) can significantly improve the skeletal muscle and muscle protein synthesis capacity of the elderly;

2. While controlling the total fat intake, the intake of ω-3 polyunsaturated fatty acids (such as deep-sea fish oil, seafood, etc.) and essential fats should be increased.

Creatine

Creatine supplementation alone or in combination with exercise training will produce varying degrees of positive effects.

1. The higher the dose of creatine and the longer the duration of continuous intake, the more obvious the increase of creatine phosphate content in the muscles of young people (24 years old), and the more creatine phosphate and total muscle creatine in the elderly to a certain extent;

2. Taking creatine in conjunction with muscle endurance training or resistance training can increase total muscle creatine, free creatine and bone mineral in the elderly.

Antioxidant nutrients

In old age, a persistent low-grade inflammatory state is common, and oxidative stress is considered to be one of the pathogenesis of sarcopenia.

1. Encourage an increase in the intake of foods rich in antioxidant nutrients (dark vegetables, fruits and legumes) to reduce muscle damage associated with oxidative stress;

2. γ-oryzanol is a natural antioxidant found in rice bran oil, wheat bran and some fruits and vegetables;

3. Dietary supplements that can appropriately supplement a variety of antioxidant nutrients.

Enough energy

Ensuring adequate energy and maintaining a positive energy balance are necessary conditions for maintaining muscle quality.

1. Energy supply should be controlled at 25-35 kcal/(kg·d) to keep body weight stable and avoid being overweight or underweight;

2. For elderly people with insufficient energy intake, oral nutritional supplements (ONS) are recommended for nutritional support.

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Only by combining nutritional intervention with exercise rehabilitation can we quickly and effectively prevent and improve sarcopenia.

In 2014, the Asian Working Group for Sarcopenia (AWGS) pointed out that activities such as aerobic exercise, endurance exercise and resistance training have been shown to significantly increase muscle mass and strength in elderly people with sarcopenia.

The exercise methods for the elderly vary from person to person, and a combination of aerobic exercise and muscle training should be adopted.

It is recommended that the elderly should adhere to aerobic exercise (such as brisk walking, jogging, etc.) ≥5 times a week, ≥30 minutes each time, and resistance training (such as lifting dumbbells, pulling elastic bands, etc.) ≥3 times a week, ≥20 minutes each time. At the same time, attention should be paid to reducing sitting/lying and increasing daily physical activity.

For elderly people suffering from chronic diseases such as diabetes, cardiovascular and cerebrovascular diseases, they need to develop a reasonable exercise plan under the guidance of a doctor.

As for holding the phone now

You are curled up on the sofa, bed, or floor, and you only move your fingers

Jogging in place / Bodyweight squats / Pamela / Shuttlecock exercises

Now, get moving!