What is Sarcopenia?
Sarcopenia is a condition characterized by a gradual decline in muscle mass, strength and function as we age. This condition is commonly experienced by older people and often goes unnoticed until it interferes with daily activities, such as climbing stairs, carrying items, or simply getting up from a seat.
According to research published in the Journal of Cachexia, Sarcopenia and Muscle, sarcopenia significantly increases the risk of falls, disability and even death in the elderly. Therefore, it is important to recognize this condition early and know how to prevent it.
Causes of Sarcopenia
Aging is the main cause of sarcopenia. As we age, the body experiences a decrease in anabolic hormones such as testosterone and growth hormone that play a role in muscle building. In addition, a sedentary lifestyle, a low-protein diet, and chronic diseases such as diabetes and heart disease accelerate the process of muscle loss.
Chronic inflammation is also a contributing factor. Studies from Ageing Research Reviews show that ongoing mild inflammation in the body is closely linked to the development of sarcopenia.
Symptoms of Sarcopenia
Some common signs to look out for include:
- Muscle weakness, especially in the arms and legs
- Decreased stamina and getting tired easily
- Difficulty performing light physical activity
- Imbalance and increased risk of falls
How to Prevent Sarcopenia
Here are some effective steps to prevent or slow down sarcopenia:
- Regular Physical Activity
Strength training or resistance training two to three times a week has been shown to increase muscle mass and strength. The European Working Group on Sarcopenia in Older People (EWGSOP) recommends physical exercise as a primary preventive measure. - Consume Sufficient Protein
Adequate protein intake is essential for muscle maintenance. It is recommended to consume about 1.0-1.2 grams of protein per kilogram of body weight per day, mainly from quality sources such as fish, lean meat, eggs, and milk. - Supplement When Necessary
Supplements such as vitamin D, omega-3, and essential amino acids can help maintain muscle health, especially if nutritional needs are not met from food. - Balanced Diet and Active Lifestyle
Maintaining a nutrient-rich diet, getting enough sleep, and avoiding cigarettes and alcohol also support the prevention of sarcopenia.
Consume Tilapia Fish, a Healthy and Easy Option to Prevent Sarcopenia
One of the best and easily available sources of quality animal protein is tilapia fish. Tilapia from Regal Springs Indonesia, for example, is sustainably reared and has met international food safety standards with HACCP certification. The high protein content and healthy fats in it are excellent to help maintain muscle mass and prevent the risk of sarcopenia, especially for the elderly.
Let’s Minimize Sarcopenia!
Sarcopenia is not just part of the aging process, but a serious condition that can be prevented. With an active lifestyle, nutritious diet and attention to muscle health, we can maintain our quality of life in old age. It is also important to have regular medical check-ups so that sarcopenia can be detected early and treated appropriately.
