When we talk about loss of muscle mass and strength we are referring to a process that occurs gradually during adulthood, becoming pronounced in old age. In women, it occurs more abruptly when menopause arrives. The medical term of the muscle loss in adulthood it is called sarcopenia. And it is precisely the degenerative loss of muscle mass, power and performance caused by aging.
It typically leads to a decrease in strength or activity level around age 50. Causing mobility problems, osteoporosis, falls and fractures. There are many factors that influence this process. There are physiological and cognitive ones, but also psychological and social ones. Luckily there are some remedies And precautions that you can in everyday life.
Sarcopenia, muscle loss after age 50: symptoms, causes and remedies
Muscle loss is known as sarcopenia and typically begins to accelerate after age 50 and even more so in old age. This results in a loss of strength and mobility, a greater likelihood of suffering from fractures And tiredness. In addition, sarcopenia, especially when it starts to make itself felt, slows down the metabolism. For this reason it tends to make us put on weight and makes us more prone to cholesterolto the diabetes and to be more sensitive to heat and cold.
There are several it causes which cause muscle loss with age. The first is that, as with bones, the protein synthesis slows down. That is, muscle cells break down faster than the body can create new ones. This process is also affected by the decrease in sex and anabolic hormones. And it’s empowered by one sedentary lifestyleFrom one low protein diet and give it fatigue oxidative.
In this sense it is recommended to adopt some remediesas it is pointed out above The Republic. The first remedy is food and therefore the advice is to keep a adequate healthy protein intake at this stage of life. Often eat legumes, nuts, fruits, vegetables, salads, eggs, yogurt alone, milk, fish, lean beef, chicken, quinoa etc.
Thephysical exercisewhere it is important to stay active to avoid sarcopenia. Just do some medium intensity exercises. Additionally, one study suggests that with 12 weeks of high-intensity exercise like HITT or resistance, the results would already be noticeable. It is possible to do home workout without toolsa great idea for those who want to keep fit.
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