Are you at risk of Sarcopenia?

What is Sarcopenia?

Sarcopenia is a condition characterised by progressive and generalised loss of muscle mass and strength, often related to aging. Individuals with Sarcopenia face increased risks of falls, functional decline, frailty, hospitalisation and mortality.

Who is at risk of Sarcopenia?

• Old age
• Frequent alcohol intake
• Physical inactivity
• Poor nutritional status
• Underlying medical conditions, such as Osteoporosis, diabetes, stroke and dementia.

What are the evidence-based treatments for sarcopenia?

• Strength / Resistance training

The most effective treatment for sarcopenia involves gradual strength training with sufficient exercise.  It is best to work with a trained professional, such as a fitness coach or physiotherapist.

• Diet with sufficient caloric and protein intake

Older adults have higher daily protein requirements than younger adults. Protein supplementation can be considered if you are unable to meet your daily requirement through whole foods.

• Vitamin D supplementation

It is important to screen for vitamin D deficiency and to be replaced with supplementation appropriately.

• BTL EMBODY: Muscle-Strengthening Treatment
  EMBODY is a cutting-edge muscle-strengthening technology that has shown promise in the fight against sarcopenia. It uses targeted electromagnetic muscle stimulation to promote muscle contractions, helping individuals build and maintain muscle mass effectively. This non-invasive approach can be a valuable complement to conventional methods, especially for those with mobility limitations or specific health conditions. Talk to our doctor to learn more.

Symptoms of Sarcopenia

The symptoms of sarcopenia can vary from person to person. Some common symptoms include:

• Weakness
• Fatigue
• Difficulty getting up from a chair or climbing stairs
• Slow walking speed
• Unexplained weight loss
• Decreased muscle size

How to prevent Sarcopenia?

• Regular physical activities and resistance-based exercise
  Aim to achieve 150 to 300 minutes of moderate-intensity aerobic exercise per week, and 2 days per week of resistance-based exercise
• Adequate daily protein intake
  Aim to consume 1.0-1.2g/kg bodyweight of protein per day from good sources such as lean meats, fish, eggs, soy, dairy products, beans, and legumes.

The key is to maximize muscle strength during youth or young adulthood, maintain muscle strength through middle age, and minimize muscle loss as you grow older.

Sarcopenia is often under-diagnosed. Fortunately, there are methods available to screen for Sarcopenia.

If you have concerns about sarcopenia, speak to any of our Healthsprings doctors to find out more.[:]