Sarcopenia (or loss of muscle mass associated with age): learn to prevent its appearance

Increasing muscle mass should not only be a desire for youth, but also for maturity. Among other things, to prevent sarcopenia, which is nothing other than the loss of muscle mass associated with age. And the tactic to gain muscle mass (or not lose it) has no greater secret: exercise and good nutrition. By the way, it will help you lose weight.

Eat enough calories and high quality protein it can slow down the rate of muscle loss. For example, omega-3 supplements and Creatine can also help fight sarcopenia. However the exercise it is the most effective way to prevent and reverse it. Golden rule: at the end of the day, the most important thing is be active.

What is sarcopernia?

Sarcopenia is a common condition that affects 10% of adults over the age of 50. It literally means « lack of meat»And is an age-related muscle degeneration condition that becomes more common in people over 50. As you age, the body becomes resistant to growth signals, leading to loss of muscle mass. There's no more.

After middle age, adults lose 3% of their muscle strength each year on average, which begins to limit capacity to carry out many day-to-day activities. Be clear: studies show that not only does it erode your well-being, but sarcopernia also shortens life.

Sedentary lifestyle and poor diet

Although aging is the most common cause of sarcopenia, other factors can also promote its development. The first is sedentary lifestyle. Not using the muscles of the body is one of the strongest triggers for sarcopenia, leading to faster muscle loss and increased soft spot.

On the other hand, a diet that does not provide calories and sufficient protein will result in weight loss and decreased muscle mass. Unfortunately, low calorie and protein diets are quite common over the years due to changes in the sense of taste, problems with teeth, swallowing difficulties, little desire to buy or cook … You have to flee of all that.

The power of exercise and a good diet

The most efficient way to combat sarcopenia is keep muscles active. Combinations of aerobic exercise, resistance training, and balance training can prevent and even reverse this eventual loss of muscle mass. The first thing is to activate, put those muscles to work. AND walk it's already an excellent start.

Diet would be the second distinguishing element. It is about finding eating habits that fill the body with calories, proteins, vitamins and minerals. However, even if you are not deficient, get higher doses of some basic nutrients it can promote muscle growth or enhance the benefits of exercise. Protein, vitamin D, creatine, and omega-3 fatty acids can increase the muscle growth in tune with exercise.

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