Sarcopenia
Sarcopenia is a condition characterized by the gradual loss of muscle mass and function associated with aging, beginning in an individual's mid to late thirties and becoming more pronounced after the age of fifty. This decline can lead to symptoms such as fatigue, weakness, difficulty with balance, and reduced athletic performance. As individuals age, particularly after seventy, the effects of sarcopenia can significantly impact daily activities and overall quality of life. The rate of muscle loss can vary among individuals, but those who lead sedentary lifestyles may experience a loss of 3 to 5 percent of total muscle mass per decade.
While the progression of sarcopenia cannot be completely halted, regular physical activity and a protein-rich diet are effective strategies for slowing its development. Engaging in exercise helps to build new muscle, compensating for the loss of mass, while adequate dietary protein is essential for muscle maintenance and growth. Health experts recommend that 20 to 30 percent of daily caloric intake should come from protein to help mitigate the effects of sarcopenia. Overall, understanding sarcopenia and adopting a proactive approach through exercise and nutrition can empower individuals to manage its impacts as they age.
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Subject Terms
Sarcopenia
Sarcopenia refers to the gradual loss of muscle mass associated with aging. It begins when an individual is in his or her mid- to late thirties and accelerates throughout the person's life. Symptoms become more severe when a person nears fifty years of age and very severe once an individual reaches seventy.
Symptoms of sarcopenia include fatigue, weakness, and difficulty balancing. Sarcopenia can be slowed by regular physical activity, which builds new muscle to replace the lost muscle mass. This slowing process is aided by a diet rich in protein, which the body uses to build and maintain muscle mass.
Overview
Sarcopenia is a gradual decline in muscle mass and function that occurs naturally with aging. From birth through the early thirties, human beings naturally increase in muscle mass and responsiveness. However, by the late thirties, muscle mass begins to recede. While sarcopenia happens at a different rate for each individual, all people face some degree of muscle loss as they age. Individuals who do not exercise regularly may lose as much as 3 to 5 percent of their total muscle mass each decade.
Individuals dealing with sarcopenia may present with a number of symptoms. These include chronic injuries, chronic inflammation, reduced athletic performance, reduced muscle strength, poor balanced, slowed walking speed, and difficulty ascending or descending stairs. Advanced sarcopenia may result in poor posture, increased risk of falls, increased risk of injury, and decreased height.
Sarcopenia symptoms begin as soon as an individual begins to lose muscle mass from aging. Then symptoms increase in severity as a person ages. Symptoms are often mild for those in their late thirties and forties, but after fifty years of age, individuals often experience a steady decline in muscle mass. Once individuals reach their seventies and eighties, sarcopenia is usually severe enough to noticeably impact daily life.
While the effects of muscle loss from aging cannot be eliminated, people can take steps to slow their progression. Young people who are physically fit and muscular can resist the disease longer than those who are inactive. Physically fit individuals have more muscle mass to lose, which delays the onset of sarcopenia symptoms. Physical activity also slows the loss of muscle mass. Physically active individuals of any age will experience less severe symptoms than sedentary or overweight individuals.
Diet also plays an important role in preventing sarcopenia symptoms. The body requires significant amounts of dietary protein to build and maintain muscle mass. A diet rich in protein helps the body build new muscle, which replaces lost muscle mass and slows the onset of symptoms. A lack of dietary protein, on the other hand, can greatly accelerate the onset of severe sarcopenia. Doctors recommend that 20 to 30 percent of an individual's daily caloric intake should be from protein.
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