What is Sarcopenia?
Progression loss of body muscle mass in the context of aging which in Greek the term “Sarx” means flesh and “Penia” loss. Generally over the course of a human life time, most of us will lose from 30% of our body muscle mass as we age, and more than 50% at older age of 65.
Muscle is a fundamental organ vital to a human body functionality and mobility. Reduce muscle mass decreases the strength that leads to loss of functional activities, frailty, disability and other health adversity.
Other progression declined in muscle mass quality are related to excessive body weight and fat, health disease like pre-diabetes type II, physical fatigue, inactivity etc;
Lack of physical activities and exercise attributed to be the highest risk of muscle mass loss. Most of the progression of muscle mass loss start as early as in the 30’s due to sedentary lifestyle as compared to other individual who are more physically active.
Poor diet control coupled with inactivity increases the risk of poor muscle mass quality function, and health. Prolonged sitting leads to weakening of musculoskeletal joint mobility, increase of body fat and excessive body weight increases the stress on the muscle over time that leads to physical fatigue.
- Metabolic Pathway
Catabolic pathway involve in the conversion of larger biomolecules to small biomolecule from food intake hence releasing body energy for building our body structure like bone, muscle and vital organ.
The anabolic pathway are responsible for building and growth hormones, in this process muscle cell fibres are built from smaller molecules to complex molecules which utilizes the energy from the catabolism for regeneration and growth of musculoskeletal.
Aging process slow down both the breaking down and building of biochemical for healthy bone and muscle through the metabolic pathways. So as we age the growth hormone like testosterone, thyroid hormone and insulin-like growth factor declined and lead to loss of muscle mass and strength.
- Degeneration process
Primarily in the context of aging, the slow process of metabolic pathway decreases the body’s ability to synthesize protein and other biomolecules compounds for remodelling of musculoskeletal structure, our muscle mass decreases severely which lead to sarcopenia frailty at aged 60 and older.
The contribution fact of loss of muscle mass and volume are the Oxidized proteins increases in skeletal muscle due to aging poor protein synthesis and metabolism for regeneration. The weakening of muscle fibers due to anabolism resulting poor non-contractile dysfunction, which affect functional capability, muscle cramp, joints inflammation and other underlying comorbid chronic disease like diabetes II.
Mechanism involved in muscle mass loss in the context of aging progression, could contribute to health diseases like chronic heart failure, kidney disease, COPD(chronic obstructive pulmonary disease), type II diabetes, endocrine disorders etc.
Frailty that lead to fall which was one of the significant contribution to mortality of elderly due to loss of muscle fibre twitch II, which is the power of muscle in reaction and reflexes. The decline in this type II of muscle progressively weakened the stability and agility in movement.
- How to Prevent Sarcopenia
Sarcopenia can be managed and controlled through physical activities and strengthening exercises at early age.
Keep a healthy diet and body weight, increased in fat mass altered the body composition and damages the quality of muscle health. Additional body weight increases the physical functional movement stress on physical joints and strain muscle that lead to fatigue.
Essential nutrition like Vitamin D plays a significant role in preventing sarcopenia coupled with physical activities. Studies have shown that deficiency in Vitamin D affect the bone and muscle health function and balancing for the elderly.
Apart in Vitamin D nutrition in the diet, protein consumption of no less than 40g per day essentially has demonstrated significant benefits on the sarcopenia adversity effect.
Certain exercises like resistance endurance training increases muscle mass and strength, one of the highly recommended resistance training is using Resistance Band.
American college of sports and medicine recommended moderate to high intensity resistance training exercise to slow down the progression and decline of muscle mass.
Such exercise help in glycolysis (breakdown of glucose for energy) and induced protein synthesis for building muscle mass and muscle fibre type II( fast twitch muscle fibre).
- Common Sarcopenia Joint pain Symptoms
- One of the most common Sarcopenia Joint pain is Frozen Shoulder, it affect mostly age 40 and older adults. More than 70% of people are women that experience frozen shoulder has a significant deficiency in protein uptake and Vitamin D, and physically inactive.
- Knee pain is also one of the significant rise in sarcopenia joint pain, mainly due to sedentary lifestyle, prolong sitting, excessive fat mass and obesity. The symptoms are far more than just knee pain, it increases the risks of morbidity in chronic diseases like COPD(chronic obstructive pulmonary disease, diabetes type II, increase in adipokines and cytokines in muscle cell which causes severe damages to the muscle mass quality and volume.
Pain Clinic Wellness Philosophy offers a comprehensive customize Sarcopenia/Joint Pain treatment, we provide;
- Clinical Muscle Mass Bioelectrical impedance analysis,
- Sarcopenia Joint Pain treatment
- Muscle mass resistance treatment and rehabilitation exercises.
For more detail information call our professional healthcare consultant for an appointment: 62237170