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๐๐ผ๐๐ ๐ผ๐ณ ๐ ๐๐๐ฐ๐น๐ฒ- ๐ฆ๐ฎ๐ฟ๐ฐ๐ผ๐ฝ๐ฒ๐ป๐ถ๐ฎ & ๐๐ด๐ฒ๐ถ๐ป๐ด Sarcopenia is defined as progressive loss of Muscle mass with age. The term "Sarcopenia" is derived from the greek phrase "Poverty of Flesh" It effects majority of the elderly population (above 60). The most obvious signs of Sarcopenia include: โถ๏ธ Decrease in Muscle size (duh!) โถ๏ธ Difficulty performing daily activities โถ๏ธ Loss of Stamina โถ๏ธ Trouble climbing stairs โถ๏ธ Slower Walking speed โถ๏ธ Loss of Grip strength โถ๏ธ Loss of Balance & Falling frequently. ...to name a few. Although some degree of Muscle loss is inevitable with age, it shouldn't be as bad as it is with most people. The most common reason for accelerated Sarcopenia are - Lack of Protein in Diet -Insulin Resistance -Obesity - Physical Inactivity (especially resistance training of some kind) - Inadequate Nutrition -Reduction in Hormone levels (not just age, diet has a role too) -Malabsorption due to IBS etc. The risk factor due to Sarcopenia are countless. More prone to illnesses, more prone to Falls & Fractures, increased Hospitalization etc mainly. ๐๐ผ๐ ๐๐ผ ๐๐ถ๐ด๐ต๐ ๐ฆ๐ฎ๐ฟ๐ฐ๐ผ๐ฝ๐ฒ๐ป๐ถ๐ฎ? โ Proper Diet ๐ฅฉ ๐ ๐ ๐ฅ ๐ง A Diet with adequate amounts of Protein, Fats & other micronutrients is one of your main weapons against Sarcopenia. โ Physical activity (esp Resistance training) ๐๏ธโโ๏ธ Muscles are a metabolic liability for the body. It won't stay around without a good reason. First of which is Diet & then stimulus. Muscles need stimulus. Don't go in with the maintanence mindset. Always try to build, that'll offset natural muscle loss. Resistance bands, Dumbbells, Kettlebell, Gym, Bodyweight workout... anything works. โ Supplement ๐ With age, getting adequate nutrients from diet alone will be difficult, especially if not used to a healthy diet. That's when supplements becomes important. For instance, eating Protein rich food is a challenge for the elderly, so a supplement like whey becomes super useful. Get blood tests done & Supplement accordingly (Keep kidney function & other medication in mind, so do under supervision). As Sarcopenia gets worse, physical activity becomes even more difficult & thereby more Sarcopenia. It spirals down very quickly.