Sarcopenia is the loss of muscle mass, a situation with which it occurs from the age of 50, is a period during which there is a greater reduction in the size and size of the fibers that make up the muscles, a reduction of the muscles that produce hormones such as estrogen. testosterone in the body, in addition to a reduction in physical activity.
The main symptoms of this situation include loss of strength, balance and physical performance for activities such as walking, climbing stairs or getting out of bed.
- To recover muscle.
- It is important to avoid physical inactivity and practice physical activity through strength and aerobic training.
- As well as an adequate diet rich in proteins and nutrients.
- Preferably present in lean meats.
- Milk and vegetables.
- Such as soy.
- Lentils and quinoa.
The lack of lean bodies causes many difficulties that occur from time to time in the lives of large people such as imbalance, difficulty walking and doing activities such as shopping, ordering the house even basic activities, such as bathing and getting out of bed.
As muscle mass ages, older adults have an increased risk of falling and starting to feel the need to walk with the help of someone, from a stick to the wheels, and to have more pain in the ground, caused by wear and tear of the joints and joints, but also by the lack of muscles to help stabilize the body’s joints.
Atrophy and destruction of muscle cells is a natural process that occurs in all people who would be sedentary from the age of 30, if nothing is done to prevent it, the tendency will be for a fragile adult to face, with difficulties in performing daily tasks. and with a greater willingness to face different dollars in the body.
In order not to lose muscle mass it is very important to adopt habits such as:
It is also very important to keep track with your family doctor or geriatrician of routine exams and general checkups, with the aim of identifying and treating possible diseases that may aggravate lean mass loss, such as diabetes, hypothyroidism, stomach and bowel diseases. immunity, for example.
For the person who has lost muscle mass, it is important that they recover immediately, as it may be more important if lost, it can be difficult to regenerate it and symptoms will worsen.
Therefore, to recover the muscles, it is very important that the person undergoes a treatment focused on increasing the lean body, guided by a geriatrician in collaboration with other professionals, such as nutritionist, physical therapist, occupational therapist and physical educator, through:
The use of protein supplements may be necessary when the diet is not enough to meet the protein and caloric requirements of the elderly, which usually occurs when there is a lack of appetite, difficulty swallowing, pasty foods or changes in absorption from the stomach to the intestine .
Some of the most recommended supplements for older people are sold in pharmacies or supermarkets, such as Secure, Glucerna and Enterex, for example, which have flavored and good taste versions to drink at meals or to mix in beverages and foods.