O que é sarcopenia?

Sarcopenia is a health condition where your muscles lose mass and become weaker as you age. Over time, it’s natural for their strength and function to decline as part of the body’s lifecycle - a process that affects everyone.

Thomas Olsen, Director and Physiotherapist, EmbdyHealth, Greater Sydney, Australia says: "Sarcopenia is a condition which results in a progressive loss of muscle mass and strength due to a reduction in the sarcomere size and strength."

John Gallucci Jr, CEO of JAG Physical Therapy, New Jersey, USA says that sarcopenia is one of the most common causes of functional decline and loss of independence in ageing adults.

Trista Best, Registered Dietitian, The Candida Diet, Georgia, USA adds that this condition comes with an increased chance of falls, frailty, and other quality of life concerns.

The main symptom of sarcopenia is a decrease in muscle size, which often leads to other symptoms resulting from this change.

Olsen and Gallucci identify four key symptoms:

• Fraqueza muscular - the most common.

• Decreased stamina - less able to complete prolonged activities.

• Poor balance - lack of strength can cause an increase in falls.

• Loss of overall mobility - may speed up sarcopenia.

Your muscles are generally in peak physical condition around the age of 30-35. After this, they gradually start to lose their mass as you reach your forties.

"This decline is slow at first," says Olsen. "Then increases from age 65 for women and 70 for men."

He explains that - other than ageing - there are a few things that can affect how quickly they decline.

The best way to manage sarcopenia is through a combination of healthy lifestyle choices.

Gallucci says that sarcopenia is primarily treated by addressing the underlying causes of muscle loss and implementing interventions to improve muscle mass, strength, and function.

Exercício

Our experts agree that exercise is the most effective form of treatment for sarcopenia.

Gallucci explains that resistance training in particular can stimulate muscle growth and repair.

"This helps to improve your strength, which can lead to health benefits, such as reducing your likelihood of falls and increasing your mobility," he says.

He adds that aerobic exercises can also enhance your heart health, which in turn supports better muscle performance.

"Balance and flexibility exercises also improve overall functionality and movement," he advises.

Nutrição

A balanced diet high in protein is essential for building muscle mass, which can help reduce the long-term effects of sarcopenia.

Leucine is an essential amino acid that plays a key role in building and repairing muscles. For this reason, Gallucci also suggests you incorporate more leucine-rich foods in your diet - such as dairy, fresh meat, and legumes.

Medicina

There are no medicines specifically approved to prevent sarcopenia.

The ideal diet for treating sarcopenia can vary from person to person.

Olsen says: "The main thing you need is protein, and to be sure you are eating enough food to maintain muscle mass."

Best explains that while nutrition does not directly cause sarcopenia it can still impact your condition both positively and negatively.

"A diet lacking in protein and calories can exacerbate sarcopenia's impact on muscle loss," she says. "Consuming too many processed foods can lead to increased inflammation, which may worsen the condition."

She adds that as we age protein-rich foods can become more difficult to access and chew. This can lead to an over-dependence on more affordable and easier-to-eat processed foods.

"In addition to increased protein, taking certain dietary supplements may be another way to improve sarcopenia or help prevent the condition," he concludes. "Vitamin D, cálcio, and creatine supplements are commonly taken to help decrease the chance of sarcopenia.

"However, it’s always advised that you speak with your doctor before taking any supplements."