Who’s noticed elderly people having trouble getting out of a chair or are unsteady going up a flight of stairs? Some move very slowly navigating their way through a store or in a parking lot. We all know someone that has a hard time getting around, even in their own house. Chances are that sarcopenia, a form of muscle atrophy, might have something to do with it (unless they have some sort of injury.) Sarcopenia is a musculoskeletal disease in which muscle mass, strength, and performance are significantly compromised with age. Here are common symptoms:
Loss of stamina
Difficulty performing daily activities
Walking slowly
Trouble climbing stairs
Poor balance and falls
Decrease in muscle size
The skeletal muscle is the largest body organ, and sarcopenia is known to cause muscle failure. It’s also referred to as “muscle wasting syndrome.” It affects the elderly and sedentary populations. Primary sarcopenia is age-associated and secondary sarcopenia is disease associated (NIH.) The meaning behind the term is of Greek origin “sarx” or flesh and “penia” or loss. The disease was named by Irwin Rosenberg in 1989 as an age-related lean muscle loss ailment.
Aging is the main cause of this condition that was officially labeled a disease by the NIH. A certain amount of muscle wasting is normal as we age but advanced sarcopenia is preventable. Loss of autonomy is very detrimental to a person’s wellbeing and can lead to mental health issues. Depression sets in as the elderly endure feelings of inadequacy. Their dignity and self-respect may also be compromised as their social participation diminishes. The condition can be diagnosed by a physical exam with an evaluation of muscle quality, strength, and function. Factors that can lead to sarcopenia include disuse, malnutrition, chronic diseases, inflammation, and insulin resistance.
Healthcare providers have many ways of assessing muscle strength, mass, and composition. Here are some of the medical tests that are currently being utilized:
*MRI (magnetic resonance imaging)
*CT (computed tomography)
*Dexa (dual X-ray absorptiometry bone density scan)
*Ultrasound (imaging test that uses sound waves)
*Bioelectrical Impedance Analysis (BIA) measures body composition
*Hand Grip (measure of muscular strength)
*Timed Up and Go Test (TUG) assesses mobility, balance, and fall risk
*Sarc-F Screening Tool (strength, assistance with walking, rising from a chair, climbing stairs, falls) Cleveland Clinic
Obesity, in general, is on the rise and is linked to many illnesses and sarcopenic obesity is even more challenging because of limited activity. Carrying excess weight with limited muscle and strength can be difficult. The mix of muscle loss and excess fat creates a dangerous metabolic and functional imbalance leading to a heightened risk of chronic diseases and decreased physical function. This condition is associated with increased mortality for the following reasons:
*Compounding effects of muscle loss and fat gain leading to higher risk of falls and metabolic disorders such as type 2 diabetes and cardiovascular disease
*Increased risk of metabolic syndrome and cardiovascular disease which increases the likelihood of heart attacks or strokes and managing glucose levels effectively
*Chronic inflammation contributes to the development of atherosclerosis and insulin resistance
*Impaired physical function and mobility which can lead to frailty, reduced independence, and decreased quality of life
*Poorer response to acute illness and recovery which means longer hospital stays and higher complication rates
Fatal falls among US seniors have doubled in the last 20 years and it’s a growing problem across men and women and all demographics (Penn State Social Science Research Institute.) The good news is there are plenty of methods to help prevent and somewhat reverse the muscle-wasting condition. Here are the most common:
Nutrition (increase protein)
Active lifestyle (get outside as often as possible)
Supplements (protein, amino acids, vitamin D, selenium, magnesium, omega-3, fish oil (Office on Women’s Health)
Sleep
Don’t smoke
Sarcopenia is associated with faster progression of cardiovascular disease (American Heart Association Journals.) The types of doctors who treat this condition include geriatricians and rheumatologists. It’s not surprising that nutrition is part of the equation. Harvard Health states that 46% of people 51 and older aren’t getting the protein they need. Below average protein intake makes it much more challenging to build muscle.
Individuals lose 3-5% of muscle every decade after the age of thirty. Strength training is a key factor to offset muscle wasting which is an important piece of information. It only takes two to three weeks to lose strength if you discontinue your weight lifting routine (Global News) so consistency will be beneficial. Body weight exercises, resistance bands (TheraBand), yoga (chair-based), and Pilates are all good options too, especially if you don’t have access to workout equipment or a fitness center. Maintaining an active lifestyle with healthy movements such as walking and stretching will help alleviate stiffness and improve flexibility.
It’s never too late to build healthy habits even later in life. Find activities other than sitting watching television for hours, especially the news that is filled with negativity. Fill your day with productive tasks that bring value to your life. Get in shape and stay in shape so you can support your quality of life. The goal is to be able to get around and do things you love and have autonomy. Retirees typically have more spare time than anyone!
While sarcopenia is progressive, early detection and interventions can slow its course and improve outcomes. Focusing on exercise and nutrition is particularly effective in maintaining muscle health and preventing functional decline in older adults. A healthy fit body can also lead to a robust social life which is a bonus. Today is a great day to start rebuilding your muscles and strength! Reach out anytime to Kim at [email protected]
Photo by: Ivan Stankov
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