Sarcopenia is a major public health problem that affects millions of people worldwide. Sarcopenia can lead to a decline in physical function, increased risk of falls, and even death. It impacts our quality of life and “healthspan”.
What causes Sarcopenia?
The exact cause of sarcopenia is not fully understood, but it is thought to be due to a combination of factors, including:
- Age: Sarcopenia is more common in older adults.
- Genetics: Some people are more likely to develop sarcopenia than others.
- Diseases: Certain diseases, such as cancer, HIV/AIDS, and chronic obstructive pulmonary disease (COPD), can increase the risk of sarcopenia.
- Inactivity: Sarcopenia is more common in people who are inactive.
- Nutrition: A poor diet and low calories can also contribute to sarcopenia.
What are the effects of Sarcopenia?
The effects of sarcopenia can vary from person to person, but they can include:
- Decreased physical function: Sarcopenia can make it difficult to perform everyday activities, such as walking, climbing stairs, and getting out of a chair.
- Increased risk of falls: Sarcopenia can increase the risk of falls, which can lead to serious injuries, such as broken bones.
- Frailty: Sarcopenia can lead to frailty, which is a state of increased vulnerability to health problems and disability.
- Death: Sarcopenia has been linked to an increased risk of death.
What are the treatments for Sarcopenia?
There is no cure for sarcopenia, but there are treatments that can help to slow the progression of the disease and improve physical function. These treatments include:
- Exercise: Exercise is one of the most important treatments for sarcopenia. Resistance training, such as lifting weights, can help to build muscle mass and strength.
- Nutrition: A diet that is high in protein can help to prevent and treat sarcopenia.
- Medications: There are some medications that have been shown to be effective in treating sarcopenia, but they are not always effective for everyone. These include testosterone, growth hormone, and anabolic steroids.
How can I prevent Sarcopenia?
There are a number of things you can do to help prevent sarcopenia, including:
- Stay active: Exercise is the best way to prevent sarcopenia. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Resistance should be included – weights, body weight, elastic bands etc.
- Eat a healthy diet: A diet that is high in protein and low in processed foods can help to prevent sarcopenia.
- Get enough sleep: Sleep is essential for muscle growth and repair. Aim for 7-8 hours of sleep each night.
- Manage chronic diseases: If you have any chronic diseases, such as diabetes or heart disease, managing them well can help to prevent sarcopenia.
- Avoid smoking and excessive alcohol consumption.
Conclusion
Sarcopenia is a serious condition that can have a significant impact on quality of life. However, there are things you can do to help prevent and treat sarcopenia. By staying active, eating a healthy diet, and getting enough sleep, you can help to keep your muscles strong and healthy as you age. If you are concerned that you may have sarcopenia, talk to your physiotherapist. They can assess your risk and discuss management options.