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Sarcopenia: The Silent Muscle Thief of Aging
17 Feb
Summary
- Sarcopenia, age-related muscle loss, is more common than realized.
- Indians, especially South Indians, are genetically predisposed to lower muscle mass.
- Strength training is essential for those over 40 to combat accelerated muscle decline.
Sarcopenia, the gradual loss of muscle mass and strength with age, is a common but often overlooked health issue. Indians, particularly those from South India, have a genetic predisposition to lower muscle mass, which is further worsened by modern sedentary lifestyles and desk jobs. This disuse atrophy particularly affects type 2 muscle fibers, vital for power and quick reactions.
After age 40, muscle loss accelerates, making strength training crucial for maintaining muscle and bone health. While gyms may lack trainers specialized for older adults, starting strength and power exercises several times a week is vital. This training, ideally at 80 percent of one's maximum lift capacity, improves muscle mass and movement speed.
Beyond mobility, muscle strength supports bone density. When bone loss is identified, medical interventions, alongside exercise, might be necessary. Treatments include anabolic agents, optimizing vitamin D and B12, and newer drugs targeting bone loss pathways. These approaches can slow or even reverse bone density decline, crucial for maintaining independence and quality of life.
