What is Sarcopenia?
Our muscles begin to decline by 1% each year after age 30. By the time we reach our 80s, muscle mass drops to about half of what it was in our 30s. This condition of decreased muscle strength and reduced muscle mass is called "sarcopenia." While it was once considered simply a natural part of aging, it's now classified as a legitimate medical condition.
What makes sarcopenia particularly frightening is that it serves as a dangerous warning sign for other diseases. People with sarcopenia have a 3x higher risk of developing various health conditions, and their risk of dementia increases by over 50%. Even more alarming, the mortality rate within one year can increase by up to 50%, making this a seriously concerning disease.
Causes and Diagnosis of Sarcopenia
The main causes of sarcopenia include age-related changes in the nervous system and hormonal changes. Diabetic patients are particularly susceptible due to impaired insulin function. Research on people over 70 shows that 21.3% of men and 13.8% of women suffer from sarcopenia.
Sarcopenia diagnosis involves several tests. If it takes more than 10 seconds to stand up from a chair 5 times, or more than 1 second per meter to walk 4 meters in a straight line, or if grip strength in both hands falls below standard levels, sarcopenia may be suspected. Calf circumference is also an important indicator - measurements below 34cm for men and 33cm for women may suggest muscle loss.
Three Precious Lives: Their Encounter with Sarcopenia
Three elderly participants featured on the show were all diagnosed with sarcopenia.
Soon-i (70s)had been diagnosed with stage 2 degenerative arthritis. Just going to the market and back would leave her completely exhausted, and she experienced wobbly legs when getting out of bed. Her skeletal muscle index was 4.6kg/m², significantly lower than the normal standard of 5.4kg/m².
Sa-mok (70s)had lost over 10kg after artificial joint surgery for spinal stenosis. Despite walking 15,000 steps daily, his muscle strength continued to decline. He even had a scary experience of nearly falling due to leg weakness while hiking. Tests showed both his grip strength and muscle mass were below standard levels, leading to a sarcopenia diagnosis.
These cases demonstrate that aerobic exercise alone has limitations for increasing muscle mass. While walking helps maintain overall physical function, it's not particularly effective for building muscle.
Sarcopenia Treatment - The Harmony of Exercise and Nutrition
Unfortunately, there are no medications yet developed to directly treat sarcopenia. The most effective treatment combines resistance training with adequate protein intake.
The Importance of Protein Intake
General adults need 0.8g of protein per kg of body weight daily, while those over 65 need 1.2g. A person weighing 64kg would need 64g of protein per day. It's important to note that this refers to pure protein content, not the weight of the food itself.
For example, a ping-pong ball-sized portion of pork (40g) contains 8g of protein. To get the same amount of protein from tofu, you'd need about 80g. It's best to consume both plant and animal proteins, choosing lean cuts when eating meat.
The Need for Resistance Training
To increase muscle size, progressive resistance training is essential. Focus should be on the body's three major muscle groups: glutes, quadriceps, and erector spinae.
The exercise methods introduced on the show included:
- Upper body exercises using a towel: holding both ends and lifting from chest to overhead
- Water bottle exercises: bending forward and lifting arms to the sides
- Donkey kicks: leaning against a wall and extending legs with heels pointing skyward
The key is not to overdo it. Sarcopenia patients experience muscle fatigue quickly, so consistent moderate-intensity exercise is recommended.
14 Days of Miraculous Changes
The results after 14 days of following prescribed exercises and diet were remarkable.
Soon-ireduced her chair-stand time from 16 seconds to 9 seconds - a 7-second improvement! Her isokinetic muscle strength tests showed 53% improvement on the right side and 100% on the left. Her skeletal muscle index increased from 4.6 to 4.8. Most impressively, her knee pain almost completely disappeared.
Sa-mokalso showed 29% and 85% improvement in left and right leg strength respectively. Such improvement at age 70 is truly remarkable, and his fall risk was significantly reduced.
The Magical Effects of Muscle Exercise
Muscle exercise triggers the release of substances called "myokines." Known as "magic hormones," these increase insulin effectiveness and aid fat breakdown, making them effective for obesity treatment. They also promote brain-derived neurotrophic factor secretion, benefiting brain cells. They're even known to suppress cancer cells.
Resistance training causes microscopic damage to muscle fibers, and satellite cells repair this damage, creating stronger and thicker muscles than before. This is the principle behind muscle growth.
The Importance of Vitamin D
Along with protein intake, vitamin D is crucial. Muscles have vitamin D receptors that play important roles in protein synthesis. While some is synthesized through sunlight exposure, it's often insufficient, so obtaining it through food or supplements is recommended.
The Importance of Fall Prevention
When muscle strength and mass decrease, it becomes difficult to react quickly when falling. Half of all physical injuries in people over 65 are due to falls. Fall-related fractures make mobility difficult, creating a vicious cycle of further muscle loss. Hip fractures are particularly dangerous - historically, they had a 50% mortality rate within one year.
Expert Advice
While sarcopenia commonly occurs in the 60s-70s, attention and management should begin at age 50. In our modern society with increased lifespans, there's growing interest in healthspan, and sarcopenia prevention and management are directly linked to healthy aging.
Fortunately, sarcopenia is a fully recoverable condition. As demonstrated in this program, significant improvements can be seen in a short time with proper exercise and nutrition management. The key is consistency. Since exercise is a habit, continuous practice is essential.
In conclusion, sarcopenia is no longer an unavoidable consequence of aging. It's a disease that must be actively managed and treated. With the simple prescription of resistance training and protein intake, amazing changes are possible. Your youth isn't over yet. It's not too late - let's start right now.
*Source: Based on content from the referenced broadcast program*.
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