Preventing Sarcopenia in Your Golden Years

We all know that bone density declines with age, but so do our muscles! Studies show that inactive people lose around 3-8% of their muscle mass every ten years after they hit 30. According to the International Osteoporosis Foundation, most people start losing muscle mass in their 40s, and the loss accelerates when they reach their 60s.

When our body lacks muscle mass, it not only affects our appearance, but also makes everyday activities like climbing stairs, lifting things, and even walking more difficult. As our muscle strength and quality decrease, our overall skeletal muscle weight and function will decline as well, increasing the risk of cardiovascular disease, cognitive impairment, and even death.

When we lose muscle mass, our muscle strength and balance also weaken, leading to a decline in physical function and a higher chance of falls and bone fractures. Plus, limited mobility resulting from sarcopenia can make daily life harder for seniors. They may find it hard to stand up from a seated position, have to walk slowly, and feel weak in their limbs, which can limit their self-care ability. They may even require assistance from caregivers for their daily activities. So, we should never underestimate the severity of this condition.

But no worries, sarcopenia can be prevented. Prevention is always better than cure, so it's important to start early. To prevent muscle loss, you should eat foods rich in high-quality protein, keep a balanced diet, and exercise regularly.

Consume high-quality protein

Eating a balanced diet is the key to staying healthy, and consuming high-quality protein is especially important for preventing sarcopenia, as it helps build and repair muscles. You can find it in foods like lean meat, eggs, tofu, seafood, soy milk, and milk. If you're over 65, you should aim to eat 1.0-1.2 grams of protein per kilogram of body weight each day, spread evenly across all your meals (for example, if you weigh 60 kilos, you should aim for 6-7.2 grams of protein per day).

Keep a balanced diet

Apart from high-quality protein, other nutrients can also help prevent sarcopenia, like calcium, vitamins D, C and E, carotenes, and selenium. So, when you're choosing what to eat, keep an eye out for these nutrients – they can keep your bones strong and slow down muscle loss.

Exercise regularly

Research has shown that resistance training is the best way to fight sarcopenia and keep your muscles strong. You can try activities like aerobic dance, swimming, Tai Chi, brisk walking, and moderate gym workouts to help maintain muscle density, preserve muscle strength and prevent falling and getting injured.

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