Sarcopenia is defined as Degenerative loss of muscle mass, As well as muscle strength, is more characteristic of old age, but can occur at other ages as well. The reason for the loss of muscle mass and tone will be related to: According to researchers at Columbia University in New YorkLoss of calcium in muscle cell proteins, which results in weakening of compression, as well as muscle regeneration.
The reasons for the decalcification of this protein are related to the loss of sensitivity Ryanodine receptors, Calcium channels that are present in most tissues of the body. However, to start this whole process There are external reasons among which experts point out the lack of physical activityA Low protein diet And especially aging.
A disease of the elderly that begins in youth
It is estimated that sarcopenia affects 13% to 24% of people aged 65 to 70 years, but This figure reaches 50% of the population over the age of 80. Also, it affects men more than women: at the age of 75 it is found in 50% to 55% of men and 45% of women. On the other hand, it is believed that although the disease becomes particularly serious in old age, its onset is increasingly young.
Or Document of the Columbia Medical Act published in the journal Scielo Appreciates obesity and lack of exercise in youth and a diet rich in calories but high in protein as a responsibility for the early development of sarcopenia, which will have its most acute manifestations in old age. Conclusion PaperThe thing is The category of “sarcopenic obesity” should be created For young people to assess their disease risk.
Geriatric experts, on the other hand, argue that sarcopenia should not be viewed as an inevitable consequence of aging. Although its existence is present at most this stage of life, it is always desirable to avoid or reduce it.
Consequences of sarcopenia
Or Document from the geriatric service of the Gregorio Maranion Hospital in Madrid Warns that its consequences significantly worsen the quality of life of people suffering from this.
Sarcopenia can have physical consequences such as Great fatigue and less response to large or medium effortAs well as an increased risk of bone damage and fractures since it has a correlation with bone density loss.
In turn, this increased fatigue leads to a vicious cycle of sedentary life, which leads to further muscle loss and increases the risk of diabetes and cardiovascular events.
In addition, losing muscle mass also means reducing the caloric needs of basal metabolism, since muscle is a net consumer, as opposed to fat, which is a mere reservoir. As a result, muscle is replaced by adipose tissue and LDL cholesterol levels in the blood increaseWith an associated risk of vascular tamponade.
In addition, it reduces the need for glucose in the tissues, causing blood levels to rise. Thus increasing the risk Damage to the pancreas is due to type 2 diabetes, as this organ is forced to continuously produce insulin in the serum to get rid of excess glucose.
Finally, premature sarcopenia or loss of muscle is the end result with age Increased difficulty in regulating body temperatureWhich makes us more susceptible to heat stroke in summer and hypothermia in winter.
What to eat to fight sarcopenia
Both lifestyle and diet are involved in premature sarcopenia. We mean in lifestyle Maintain reasonable physical activity for years to come. Indicated for daily exercise, but It is important that it is rewarded with a certain intensitySince it comes to muscle recovery or tight maintenance.
Thus, it is important to weigh aerobic exercise (such as jogging or brisk walking) with an equivalent dose of intensity training with dumbbells and similar tools, albeit without the misuse of weight. This exercise should be daily.
On the other hand, in a diet, logically, we mean a diet that is rich not only in protein but also in dietary fiber, antioxidants, and refined carbohydrates. In particular, As close as possible Mediterranean diet, but promotes products and combinations of products with high quality proteins.
A) Yes, Internal organs and beef They are an excellent source of protein, as well as vitamin A, a fundamental antioxidant that will protect muscles. Also white poultry meat, healthier than red meat, be it turkey or chicken.
Olive oil is another major antioxidant that protects against the aging of muscle cells and, in general, all that can be provided by a diet rich in vegetables, fruits and vegetables that gives us, for example, lycopene.
On the other hand, if we are vegans and say goodbye to meat, we should give priority Combinations in hearty legumes with whole grains and nutsTo make sure we do not miss out on high quality protein.
But especially effective turned out to be milk and Especially buttermilk When it comes to building muscle: cheese, yogurt and milk are all whole because fat improves the absorption of calcium and protein fraction. The Eggs and blue fish They can also help us fight sarcopenia.
Finally, we need to emphasize the importance of avoiding refined flour, cakes, processed and ultra-processed products, and added sugary drinks or packaged foods such as chips, etc. in our diet.
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Source: El Diario
