Understanding Sarcopenia: Muscle Loss Causes and Remedies
Sarcopenia is the gradual loss of muscle mass and strength, often beginning around age 30 and speeding up after 60. It is not an inevitable part of aging, but a treatable condition that can significantly impact your quality of life.
Several factors contribute to muscle loss. Natural aging leads to declines in muscle-supporting hormones and slower recovery. Lifestyle choices, such as inactivity and poor nutrition, play a major role, as do hidden health issues like diabetes or chronic inflammation.
Recognizing early signs is crucial. Warning symptoms include struggling to rise from a chair, shortness of breath on stairs, reduced muscle tone, and unexplained fatigue or stumbling.
The good news is that you can protect your muscles at any age. Incorporating simple, daily movement is essential. Activities like walking, cycling, squats, or yoga all help maintain strength.
Nutrition is equally important. Focus on eating enough protein from sources like eggs, yogurt, and lentils. Also include vitamin D, omega-3s, and calcium, while staying hydrated.
Limit foods that hinder muscle health, such as highly processed items, sugar, saturated fats, and excess alcohol. These can increase fatigue and slow recovery.
Ultimately, sarcopenia can be managed. Through consistent activity, a balanced diet, and awareness of your body, you can preserve strength and independence for years to come.
