Sarcopenia refers to the condition where muscle mass, strength, and function decrease with age. Especially as one reaches their 70s, the body experiences muscle aging, leading to a reduction in physical activity and decreased protein intake, resulting in about a 30% decrease in muscle mass compared to individuals in their 30s to 40s.
However, the challenge lies in the fact that even when sarcopenia occurs, significant changes in body weight may not be easily detected. It is estimated that 10-28% of individuals aged 65 and above are affected by sarcopenia.
Features and Suspicious Symptoms of Sarcopenia
Although sarcopenia is often associated with aging, it can also be linked to conditions such as osteoporosis, diabetes, cognitive decline, cardiovascular diseases, and cancer. Therefore, if persistent fatigue, lack of sleep, difficulty in movement, sudden weight loss, decreased vitality, or frequent falls are observed, it is advisable to consider the possibility of sarcopenia.
Prevention and Improvement Strategies
As recovery becomes challenging once sarcopenia sets in, prevention and improvement are crucial. Exercise plays a key role in preventing and improving sarcopenia. Activities such as cycling to improve cardiovascular endurance, swimming, walking, resistance training using dumbbells or elastic bands, flexibility exercises to relax the body and widen the range of joint movements, and various balancing exercises are essential.
The Importance of Protein Intake
To strengthen and maintain muscles, an adequate intake of protein is necessary. Diets primarily focused on pickled vegetables like kimchi may lack the required protein for muscle formation. It is essential to pay attention to proper protein intake. The recommended daily protein intake is 1.0-1.2g per kilogram of body weight, but this may need to be increased to 1.2-1.5g depending on nutritional status or health conditions. Consuming protein rich in essential amino acids, especially those with high leucine content, proves effective in muscle formation. It is recommended to divide protein intake into appropriate amounts with each meal.
Sarcopenia is preventable, and improvement is achievable through a balanced diet and regular exercise. Maintaining a healthy lifestyle is crucial to prepare for changes associated with aging.
