Singapore’s ageing population will put unprecedented strains on our healthcare system due to sarcopenia, one of the most prevalent health problems among the elderly.
There was a prevalence of sarcopenia between 27.0-32.2% in the local community according to two recent epidemiological studies in Singapore, the Yishun Study and the GERI-LABS 2 study. Furthermore, sarcopenia was associated with increased age, frailty, and type 2 diabetes.
Nutritional deficiencies like vitamin D or B12 may contribute to muscle wasting. Sarcopenia is a pathophysiological condition characterized by muscle wasting caused by malnutrition.
It is unfortunate that low-calorie and low-protein diets become more prevalent as we age, because people have difficulties with their sense of taste, teeth, gums, swallowing, and other physical limitations.
Several studies have found that men over 70 whose meals contain 35 grams or more of protein grow more muscle. Similarly, a study found that young men only required 20 grams of protein per meal to stimulate growth.
Growth of muscles is particularly affected by the amino acid leucine. Whey protein, meat, fish, eggs, and soy protein isolate are rich sources of leucine. A healthy diet that is high in protein can reduce the rate of muscle loss. Supplements containing omega-3 fatty acids and creatine may also help combat sarcopenia.
In conclusion, the most effective way to reverse sarcopenia is to exercise regularly and have a healthy diet. Exercises that involve resistance, such as strength training, resistance bands and calisthenics, appear to be particularly effective. You can, however, slow down your muscle loss with even simple exercises like brisk walking. At the end of the day, your best bet is just to keep physically active.
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