Some seniors grow alarmingly skinny and frail as they age — ever wonder why?
Chances are, the main transgressor at work here is Sarcopenia.
What is Sarcopenia?
Sarcopenia describes an involuntary loss of skeletal muscle mass and consequently, strength. While it is definitely an age-related condition predominantly suffered by seniors, Sarcopenia surprisingly affects anyone ranging from 35 years old and above!
Two key factors can be attributed to the condition — either a lack of physical exercise and/or insufficient nutrition.
Symptoms
Loss of control over movements
Loss of stamina
Loss of physical balance & affected gait
Increase in susceptibility to injuries
Loss of overall ability to perform daily tasks
Higher risk for other adverse health outcomes
Preventative Measures
Exercise
Keeping your muscles active can help to prevent its deterioration & help your body better absorb the proteins that you consume.
For example, at places like Care Corner's Day Care Centres, to keep seniors fit and healthy, they use group exercises and games to maintain physical activity.
Consider:
Taking regular walks at nearby nature parks
Doing low-impact exercises like swimming
Incorporating resistance into exercise (e.g. resistance bands)
For example, exercises with the likes of Gym Tonic, which uses water pressure technology machines to build strength whilst reducing impact on the joints, can help to strengthen your muscles.
Increase Protein Consumption
Sufficient consumption will boost muscle recovery and repair after a good sweat session.
Opt for better cuts of protein when ordering your meals (e.g. choose chicken breast over other parts of the chicken)
Incorporate alternative sources of protein into your meals (e.g. tempeh)
Opt for healthier snack alternatives (e.g. edamames)
Swap your regular starch-based noodles to W0W Noodles, a starch-free, protein & fibre filled alternative (;
To Conclude
Sarcopenia is an inevitable condition that comes with age. As such, we cannot avoid this condition in its entirety. However, we can take measures to slow its development and ensure that it does not affect our quality of life.
With an effective exercise plan and proper nutrition, we can slow the loss of muscle mass loss and deterioration.
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