Sarcopenia é a perda de massa muscular, um acontecimento comum após os 50 anos de idade, período que há maior redução da quantidade e tamanho das fibras que formam os músculos, redução da atividade física, e principalmente devido à redução de hormônios como estrogênio e testosterona.
The main symptoms of this situation include loss of strength, balance and physical performance to perform activities such as walking, climbing stairs or getting out of bed.
- To restore muscle.
- It is important to avoid physical inactivity and exercise.
- With strength and aerobic training.
- In addition to a proper diet.
- Rich in protein and nutrients.
- Preferably present in lean meats.
- Dairy and vegetables.
- Such as soy.
- Lentils.
- Quinoa.
Lack of lean mass leads to many difficulties in the lives of the elderly, which occur gradually, such as imbalance, difficulty walking and activities such as shopping, ordering the house or basic activities such as bathing and getting out of bed.
As muscle mass atrophys, older adults have an increased risk of falls and begin to show the need to walk with the support of someone, a cane or a wheelchair, as well as having more pain in the body, caused not only by bones and joints. wear, but also due to a lack of muscles to help stabilize the body’s joints.
The atrophy and destruction of muscle cells is a natural process, which occurs in all people 30 and older who are sedentary, and if nothing is done to avoid it, the tendency is to become a fragile old man, with difficulties for daily tasks and more. prone to pain in the body.
To avoid sarcopenia, it is very important to adopt habits such as
Também é muito importante manter o acompanhamento com o clínico geral ou geriatra, para que exames de rotina e check ups sejam feitos para identificar e tratar possíveis doenças que podem piorar a perda de massa magra, como diabetes, hipotireoidismo, doenças do estômago, intestino e relacionadas à imunidade, por exemplo.
For a person who already has a loss of muscle mass, it is important that they recover quickly, because the greater loss, the greater the difficulty of regeneration and worse symptoms.
The use of protein supplements may be necessary when food is not enough to replenish the amount of protein and calories needed for the elderly, which usually occurs in cases of lack of appetite, difficulty swallowing, pasty foods or changes in stomach absorption. or the bowel.
Some of the most recommended supplements for the elderly are sold in pharmacies or supermarkets, such as Secure, Nutren and Nutridrink, for example, which have flavored or unsanked versions, to be taken as a snack or mixed into drinks and foods.