Sarcopenia, a condition characterized by age-related loss of muscle mass and strength, is increasingly recognized as a major factor affecting physical activity and independent living. While proper prevention and management can delay its onset, experts emphasize the need for greater societal awareness regarding elderly health.
Sarcopenia can be caused by various factors, including lack of exercise, nutritional deficiencies, hormonal changes due to aging, reduced protein synthesis ability, and imbalanced diets.
People with sarcopenia tend to walk more slowly, experience reduced muscular endurance, and require more assistance in daily activities. The condition also increases the risk of osteoporosis, falls, and fractures, leading to a lower basal metabolic rate. Ultimately, it can make managing chronic diseases more challenging and worsen cardiovascular conditions.
There are several ways to diagnose sarcopenia, including some simple self-assessment techniques. For instance, if it takes you more than 5 seconds to walk 4 meters, you might have sarcopenia. Additionally, grip strength below 26 kg for men and 18 kg for women could indicate a higher risk.
Another potential indicator is the inability to complete 10 chair stands within 30 seconds, which may suggest an increased risk of sarcopenia. More precise diagnostic methods include accurate muscle mass measurements and walking speed assessments through a 400-meter, six-minute walk test.
When muscle weakness or sarcopenia develops, the most crucial step is identifying and eliminating aggravating factors. This includes checking for medical conditions or medications contributing to muscle loss and managing related issues such as osteoporosis, fall risks, and swallowing difficulties.
Professor Park Young Min from the Department of Family Medicine at NHIS Ilsan Hospital emphasized, “Regular exercise is essential for preventing sarcopenia. Exercise helps maintain muscle mass and strength while reducing the risk of falls. The most effective approach combines resistance training, aerobic exercises, and balance training.”
Proper nutrition is equally important. Aim to consume at least 1.2 to 1.5 grams of protein per kilogram of body weight daily to support muscle growth. Experts advise incorporating protein-rich foods such as meat, fish, tofu, and eggs into every meal and considering protein supplements when necessary.
Professor Park added, “Goat protein, which has recently gained popularity among older adults, is highly digestible and less likely to cause allergies, making it an ideal protein supplement for seniors. Additionally, plant-based proteins like soy, quinoa, and nuts are rich in amino acids and beneficial for muscle development.”
A holistic approach to health is essential. Aim for 7 to 8 hours of sleep at night and maintain a consistent sleep schedule. Engaging in hobbies and community activities can help keep active social connections, boosting overall life satisfaction.
A recent study found that increasing muscle mass alone is not enough to prevent cardiovascular and metabolic diseases in elderly individuals with sarcopenia. In fact, for women with sarcopenia, merely increasing muscle mass tripled the risk of hyperlipidemia.
A research team led by Professor Park Joon Hee from Samsung Medical Center’s Health & Wellness Institute and Professor Won Jang Won from Kyung Hee University Hospital’s Department of Family Medicine analyzed data from the Korean Frailty Cohort Study to assess the impact of muscle mass changes on the risk of cardiovascular and metabolic diseases among seniors aged 70 to 84.
The study, which examined 1,634 participants, matched 353 elderly individuals with sarcopenia to a control group of 353 individuals of the same age and gender without sarcopenia and tracked body composition changes over two years.
The experts recommend a gender-specific approach to preventing sarcopenia. Men should focus on increasing muscle mass, while women should combine muscle-building exercises with cardio to prevent fat accumulation in muscles and improve overall muscle quality.
The researchers emphasized, “Once sarcopenia develops, simply increasing muscle mass is not enough to prevent cardiovascular and metabolic diseases in both men and women. To maintain a healthy aging process, it is essential to sustain muscle mass consistently and engage in exercises suited to individual needs.”