how to prevent it with diet and exercise

a good feeding and perform physical activity prevents and reverses sarcopenia, even in very elderly people or people with cognitive impairment, as they improve muscle mass, strength and endurance, according to the doctor and medical director of Cinfa, Alicia López de Ocáriz.

The sarcopenia refers to the progressive and generalized loss of skeletal muscle and the strength and physical performance that is accentuated between 65 and 70 years old, but it begins at an early age, especially when the person suffers from chronic diseases, leads a sedentary lifestyle, eats insufficient food, or follows a low-protein diet. This loss is usually more progressive in men, but in women there is a sharp decrease in menopause.

In this sense, the strength exercises carried out with elastic bands, machines, weights or the weight of one’s own body (push-ups) with the practice of aerobic exercise (walking, dancing, stationary cycling, among others) and balance, flexibility and stretching activities – such as he yoga or tai chi– are highly recommended, but should be implemented in a “gradual manner” and should be practiced two to three times a week, each time focusing on different muscle groups. A healthy diet rich in proteins is also essential, as they play a fundamental role in muscle regeneration and repair.

“Naturally, protein is found in meats, fish, eggs, dairy products, legumes and nutsbut if necessary, its contribution can be guaranteed through the use of supplements, consulting in advance with your doctor or pharmacist,” said the specialist.

The most common signs of this progressive disease are reduced physical performance and fatigue, unexplained weight loss, muscle weakness, and balance and motor problems.

“This implies problems performing such everyday activities and gestures as walking, going up or down stairs, getting up from a chair, opening a jar or jar, or carrying groceries. In addition, increases the risk of falls and, therefore, fractures. In more advanced cases, sarcopenia can lead to a loss of mobility and autonomy and, therefore, to greater dependency and need for care,” he detailed.

Sarcopenia also increases the likelihood of hospital admissions and stays, medical complications, and worse recovery after illness or surgery. In fact, this disease is usually related to higher mortality, which is why López de Ocáriz has stressed that it is important to increase awareness among the population about this disorder “in order to allow earlier detection and appropriate approach“.

According to the expert, everything that people do to avoid and delay its appearance increases the chances of “healthy aging” and greater autonomy over the years, which will reduce “the risk of situations of dependency and the need for care.”

Measures to combat sarcopenia

The best strategy, according to Alicia López de Ocáriz, is regular physical exercise. This must be adapted to the physical and health capabilities of each case. Therefore, before starting any exercise program, it is recommended to carry out a medical evaluation, especially for those people with chronic illnesses or physical limitations. If there is pain, respiratory fatigue, dizziness or blurred vision, a feeling of palpitations or cold sweat, it is recommended to monitor these signs and, in any case, stop the activity. Furthermore, it is most advisable Follow programs that combine strength, endurance, aerobic exercise, balance and flexibility.

A diet with a sufficient supply of protein is also necessary to prevent sarcopenia, and if you do not have the necessary nutrients to preserve muscle health, it is recommended to discuss with doctors and pharmacists the convenience of taking supplements. At the same time, it is beneficial to review and adjust medication with doctors to adapt it to each moment of life and your circumstances.

On the other hand, a good level of hydration It is also essential for optimal muscle health, especially in case of physical activity or when exposed to high temperatures. Sleeping at least seven to eight hours every day also helps prevent sarcopenia, as does maintaining a regular schedule and avoiding long naps during the day.

Early detection of sarcopenia and frailty allows intervention before dependence appears. Signs such as walking slower than expected, losing weight involuntarily, or frequently feeling exhausted can also be indicators of the onset of this disease.