2023-07-30 13:30:11
It is indisputable that as we age, our body undergoes various transformations. One of the most significant is undeniably the decrease in our muscle mass, a phenomenon known as sarcopenia.
1. Sarcopenia: an inevitable reality of age?
Sarcopenia is characterized by a progressive loss of muscle mass, strength and function which is accompanied by a decrease in physical performance. This condition, which generally sets in from the age of 30, greatly impacts the quality of life of the elderly.
1.1. Age-related bodily changes
The loss of muscle mass is a natural process of aging. Indeed, our muscle mass peaks in early adulthood and begins to decline slightly around our thirties. This decrease in physical capacity is particularly cruel for top athletes, who often see their careers come to an end in their late thirties.
1.2. The factors involved
Factors responsible for muscle loss include myostatine, a protein that inhibits the biochemical mechanisms of muscle cell production and growth. With age, levels of myostatin in the blood increase, leading to a decrease in the ability to regenerate muscle and the appearance of scarring and fatty deposits in muscle tissue.
2. Sarcopenia: 30-50% muscle loss between the ages of 40 and 80
The gradual decrease in muscle mass during aging is completely normal. However, in sedentary people who do not use their muscles regularly, this loss can accelerate significantly.
2.1. The impact of a sedentary lifestyle
In sedentary individuals, the loss of muscle mass can reach 1 to 2% per year from 50 to 60 years and 3 to 5% per year at older ages. In short, an inactive person can lose up to 50% of their muscle mass between the ages of 40 and 80.
2.2. The consequences of sarcopenia
Sarcopenia, this excessive loss of muscle, is a very serious medical problem that affects almost a third of the elderly population. It causes many physical problems because the disappearance of a large part of the muscle mass makes people very fragile, get tired quickly, and are therefore at risk of reducing their quality of life and increasing their risk of mortality.
3. Loss of muscle mass: not inevitable
The good news is that sarcopenia is not inevitable and can largely be prevented with a good diet and, most importantly, regular exercise.
3.1. The importance of physical exercise
It is often said that what is not used is wasted, and this is especially true for muscles. There is a real vicious circle of sedentary lifestyle: the less you move, the less muscle you have and the less muscle you have, the less you move. Conversely, an active person regularly uses their muscles and manages to maintain a good balance between their muscle and fat mass.
3.2. The role of food
A balanced, protein-rich diet can also help prevent sarcopenia. Dietary protein provides the amino acids needed for muscle protein synthesis, helping to maintain muscle mass.
4. Feeling younger than her age
In our society, outward appearance is often considered more important than inner well-being. This is especially true for aging. However, the example of sarcopenia illustrates the extent to which it is this “inner aging” which is the main factor responsible for all the chronic diseases which reduce both life expectancy and quality of life. Healthy aging is therefore not looking younger than your age, but rather feeling younger than your age!
Sarcopenia may be a scourge of the century, but it is not inevitable. With proper nutrition, regular exercise and a positive attitude, we can all age healthy and feel younger than our age!
* PRESSE SANTÉ endeavors to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.
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