Don't let your bones melt away... Don't let your muscles melt away either.

Approximately 40-45% of a young, healthy adult's body weight consists of muscle mass. However, some muscle loss occurs with age. In sarcopenia, this loss occurs more rapidly. We lose about 2-3 kilograms of muscle mass, strength, and function every 10 years. "However, it is possible to slow down the disease and even reverse its effects," said Professor Mehtap Kaçar, a specialist in pathophysiology and lifestyle medicine, who shared important information on this topic:

WHO DOES IT AFFECT?

Sarcopenia is most common in people aged 60 and over. Rates increase with age. The disease affects both genders equally. Its incidence increases in individuals with chronic diseases such as diabetes, cardiovascular disease, and hypertension.

DISRUPTS DAILY ACTIVITIES

Muscle atrophy causes muscle fibers to decrease in both number and size, leading to thinning of the muscles. Over time, muscle weakness negatively impacts quality of life by reducing the ability to perform daily tasks. It can cause difficulty with daily activities such as walking, getting up from a chair, turning a jar lid, bending over to put on shoes, carrying a grocery bag, and even drinking a glass of water.

Most importantly, weakness in the leg muscles can lead to falls in the elderly, which can lead to hip fractures, head trauma, and brain hemorrhages.

THE MOST COMMON REASON

Muscle mass and strength begin to gradually decline in your 30s or 40s. The most common cause of sarcopenia is the natural aging process. Your body can't produce the amount of protein your muscles need to grow. This causes your muscle cells to shrink. Hormonal changes also affect muscle fibers.

HERE ARE THE OTHER REASONS

-Physical inactivity. -Obesity. -Chronic diseases such as chronic obstructive pulmonary disease (COPD), kidney, cardiovascular disease, diabetes, cancer and HIV. -Rheumatoid arthritis. -Insulin resistance. -Inadequate nutrition or insufficient protein intake. -Decreased ability to convert protein into energy.

-Diseases such as Parkinson's.

REINFORCEMENT WARNING

Particular caution should be exercised when using supplements. Unfortunately, the market is filled with a wide variety of products, growing uncontrollably. Products with unknown ingredients can do more harm than good, particularly liver damage. We see many patients experiencing this condition, so caution is essential.

Is it easy to diagnose?

A physician must first consider this possibility for diagnosis. During a physical examination, tests such as the 6-meter walk test, chair-to-sit test, one-legged stand test, and balance tests can be performed. Muscle strength can also be measured with a handgrip strength dynamometer. Additionally, various methods such as Body Impedance Analysis, Dual Energy X-ray Absorptiometry, and Computed Tomography can be used to directly measure and assess muscle mass.

How is it treated?

Treatment for sarcopenia often involves lifestyle changes. Personalized physical activity and nutritional interventions currently form the cornerstone of sarcopenia treatment. These lifestyle changes can treat and help reverse sarcopenia.

Take precautions before it's too late

Muscle loss begins on average between ages 35 and 40. If left untreated, it continues to progress. Research shows that individuals by age 80 have lost approximately 50% of their muscle mass. The primary symptom of sarcopenia, a disease that causes rapid muscle loss, is muscle weakness. Healthy eating and exercise at an early age can help curb sarcopenia. Pay attention to these signs! The most common symptom of sarcopenia is muscle weakness. Other symptoms include: Loss of stamina. Difficulty performing daily activities. Slow walking. Difficulty climbing stairs. Balance problems and falls.

-Reduction in muscle size.

IF YOU ARE LATE…

If you're older, sarcopenia can significantly impact your quality of life. You can slow the effects of the disease with lifestyle changes. If you don't make the recommended changes, the disease will continue to weaken your muscles. Over time, you may need full-time care to maintain your life. Take the following precautions to prevent sarcopenia in your early years: First, make healthy food choices. Research shows that inadequate nutrition can quadruple the risk of sarcopenia. Therefore, to maintain optimal muscle mass, it's crucial to ensure your diet contains adequate, healthy protein.

For example, a person weighing 75 kilograms should consume 60 grams of protein per day.

Which foods are essential?

Consume the following foods regularly to prevent muscle loss: - Chicken, fish, lean beef or lamb - Eggs - Dairy products - Legumes such as lentils, chickpeas, beans - Cereals

-Nuts such as walnuts, almonds, hazelnuts

The importance of vitamins and minerals

We know that vitamins B12, folate, C, E, and D are crucial for muscle and bone health. Vitamin D deficiency, in particular, is crucial for the musculoskeletal system, the immune system, and overall health, and it must be treated. Don't miss sunny days; get 15-20 minutes of sun exposure every day.

Don't miss these foods from your table.

Unless prohibited by other regulations, consume one cup of Turkish or filter coffee a day. Eat seasonal fruits and vegetables.

Make sure to include healthy oils such as olive oil, avocado, hazelnut, walnut oil, garlic, ginger, yogurt and kefir in your diet.

In addition to all this, do not forget to drink water for your muscle health, sleep well, stay away from cigarettes and alcohol, and reduce your stress.

If you don't use it, you lose it!

Establishing regular exercise habits at a young age is undoubtedly the most effective approach to preventing sarcopenia in later life. An ideal exercise regimen should include at least three types of aerobic exercise (such as running, walking, and swimming), resistance exercises to increase muscle strength, and stretching exercises.

-Remember, if you don't use your muscles, you will lose them.

What exercises can be done in older ages?

In older adults, an average of 30 minutes of resistance exercise three days a week is generally effective. If you work your upper body, arms, shoulders, and back muscles one day, you can also work the same muscle groups every other day, focusing on your hips and legs the next day.

Get a resistance band

-Advanced individuals can also work all their muscles by doing pull-ups and stretches with resistance bands, which are readily available. -These bands are lightweight and easy to carry. Start with the softest and thinnest ones and gradually progress to harder and thicker ones.

Dumbbell from water bottle

If you don't have anything else at home, you can use half-liter plastic water bottles to do weight training. Three sets of 10-15 reps for each exercise is ideal. Research shows that doing more repetitions with lighter weights builds muscle and burns fat faster than lifting heavier weights with fewer repetitions.

Do not neglect your routine health checks. Keep your chronic diseases under control, if any.