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If you are in your 50s or older and feel your health is declining, you are easily exhausted, have difficulty lifting, carrying objects... then you are likely to have begun to experience muscle loss due to old. Muscle decline is a natural process that occurs in all people, and can lead to myasthenia gravis and an increased likelihood of falls and loss of balance in older adults.
1. Overview of muscle loss due to aging
Sarcopenia is also known as myasthenia gravis or myasthenia gravis. According to research, from the age of 30 onwards, our bodies begin to gradually decrease the mass and function of the muscles. This natural process happens to anyone, even those who are physically active. However, for inactive people, muscle loss every decade can account for 3-5% of total muscle mass, affecting mobility and physical ability.
Muscle loss usually progresses rapidly in people aged 75 years and on. For some people, this process accelerates as early as age 65, and as late as age 80. This is a leading factor leading to muscle weakness and the risk of falls and fractures in the elderly.
2. Causes and symptoms of muscle loss
Although aging is the main cause of muscle loss in the elderly. However, according to research, a number of other important factors also contribute to muscle mass in the body, which are:
Sedentary habits: A state of little or no physical activity, regular exercise Regular use increases the risk of muscle loss as you age. Poor diet: Poor eating habits, not enough calories, protein can also contribute to muscle loss that progresses more quickly in older people. Some signs to recognize Sarcopenia are:
Weakness, muscle weakness; Poor balance; Decrease in muscle size; Unintentional weight loss can also be a sign of muscle weakness; Difficulty performing physical activities (slow walking, easily exhausted climbing stairs, exertion when lifting objects, etc.). However, these symptoms can also occur in many other medical conditions. If you encounter one or more of these and do not know the cause, it is best to see a doctor for specific examination and advice.
Tập luyện thể dục thường xuyên là cách hiệu quả nhất để làm chậm và đẩy lùi quá trình mất cơ ở người cao tuổi
3. How to reduce muscle loss in the elderly?
3.1. Exercise regularly
The most effective way to slow down and reverse muscle loss in the elderly is to keep muscles active. Some physical and sports activities that help prevent and reverse muscle loss are: resistance training (Squat, push-ups, sit-ups, exercises with resistance bands, weights...), aerobics exercise Rhythm, balance practice (yoga, tai chi...), running or walking.
These exercises help increase muscle strength, endurance and flexibility, and improve the ability to convert protein into energy efficiently. However, achieving the desired results will require at least 2-4 sessions of exercise per week.
3.2. Diet full of nutrients
An important factor that affects the rate of muscle loss is nutrition. For muscle growth, adequate protein intake is considered mandatory. For example, to build muscle, an adult needs 0.45 grams of protein for every 0.45kg of body weight. For example, a person weighing 63.5kg should eat 63 grams of protein per day through sources such as cheese, milk, poultry, fish, peanuts....
In addition to protein, elderly people also need carbohydrates for energy. amount of exercise performance. Some healthy sources of carbohydrates include: Vegetables, fruits, and whole grains. In addition, foods rich in Omega-3 fatty acids and creatine are also helpful in fighting aging-related muscle loss.
Loss of muscle is an age-related problem, along with population aging. However, we can slow this process down through lifestyle changes as well as maintaining the right nutrition.
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References: health.clevelandclinic.org, healthline.com, webmd.com
