Sekainow.com As you get older, many changes occur in your body. This happens because of the aging factor. Being old makes parts of your body decrease in function, including muscle. That's why the elderly lose muscle mass and make themselves not as strong as they used to be. This loss of muscle mass is called sarcopenia. Is there a way to prevent sarcopenia ?
What is sarcopenia ?
Loss of muscle mass and muscle strength associated with aging is called sarcopenia. The decrease in muscle mass mainly occurs in people who are not physically active. People who are not actively moving can lose muscle mass as much as 3-5% every 10 years after age above 30 years. Because it is caused by aging factor, then generally who suffers sarcopenia is old age.
Any loss of muscle mass, meaning your muscle strength and your ability to move downhill. Thus, sarcopenia can then limit your daily activities and make your quality of life decline. Sarcopenia can occur at different ages. About 13-24% occur at the age of 65-70 years and more than 50% occur at the age of 80 years and over
People who have large muscles may be considered "cool" by many people so no wonder if many people are competing to raise muscles, especially men. However, you need to know that until you are about 30 years of muscle in the body can get bigger and stronger. However, after the age of 30 years, muscle mass and muscle strength may begin to decline. So if you want to raise muscle, do exercise before you turn 30 years of age.
How to prevent sarcopenia ?
Surely you do not want to experience sarcopenia or loss of muscle mass at an earlier age, right? Relax, some ways you can do to prevent sarcopenia. Here's how.
1. Muscle endurance exercise
The more muscles are used, the more muscle mass and strength. When muscles are used, the muscles increase protein synthesis and decrease protein breakdown. That way, muscle mass increases. So, people who rarely exercise will be more at risk of losing muscle mass at an earlier age, because he rarely exercises muscle strength.
Exercise, especially resistance training that aims to strengthen muscles is very effective to prevent sarcopenia. This is because endurance training can affect neuromuscular systems, protein synthesis, and hormones, all of which affect muscle mass and strength.
Aerobic exercise may also help prevent sarcopenia. This is because aerobic exercise can increase protein synthesis, increase insulin sensitivity, and decrease oxidative stress, which also affects muscle mass and strength. Elderly people who do endurance or aerobic exercise may be able to rebuild their muscle strength.
2. Fulfill the following nutrients
Food and nutrition plays an important role in maintaining muscle mass and strength, especially protein.
Protein is needed to build and maintain muscle mass. Amino acids present in proteins are the compounds needed to stimulate protein synthesis in muscles so that adequate protein intake is needed by the elderly to maintain muscle mass.
Studies have also shown that the elderly need more protein intake than younger people. A protein intake of 1-1.2 grams per kg body weight per day is the optimal intake for the elderly.
Foods that contain high-quality protein greatly affect the increase in muscle mass. High protein foods, such as milk and dairy products, can increase protein synthesis in muscles for longer. Whey protein in milk can increase protein synthesis in muscle quickly. Meanwhile, casein in milk can maintain a longer protein synthesis increase and reduce muscle protein breakdown.
In addition to protein, the fulfillment of energy needs and vitamins and minerals from vegetables and fruits is also important done by adults and elderly to prevent
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