(Exercise) 5. Are your muscles doing well? Causes, prevention, and treatment of muscle atrophy

 

You are the lucky one reading this.

 

 

Exercise-based prevention and treatment methods for muscle wasting

  

As I age, muscle mass and strength decrease.

 

2. The inevitable order of nature

 

3. Especially after surpassing the physical age of 60, the rate of muscle loss progresses uncontrollably, unlike in youth.

 

Even a slight decrease in muscle mass results in a psychological strength decline of more than 2 to 3 times.

 

In 2010, sarcopenia was academically defined and began to be discussed and spread in everyday conversation.

(Sarcopenia: Revised European consensus on definition and diagnosis. Cruz-Jentoft AJ, Bahat G, Bauer J. et al. Sarcopenia: Age Ageing 2019)

 

There are no universally accepted standards worldwide, and each research group has slightly different definitions.

 

7. It is understood that the trends vary by continent and race according to biochemical factors, and different standards need to be established accordingly.

(Studenski SA, Peters KW, Alley DE, et al. The FNIH Sarcopenia Project: Rationale, Study Description, Conference Recommendations, and Final Estimates. Studenski SA, Peters KW, Alley DE, et al. J Gerontol A Biol Sci Med Sci 2014)

 

The global prevalence rate of the population aged 60 and over among the general public is

It is estimated to be around 10%, and approximately 50% of the population aged 80 and above are believed to be in a state of muscle loss.

An overview of sarcopenia: Facts and numbers on prevalence and clinical impact. von Haehling S, J Cachexia Sarcopenia Muscle 2010

 

9. As the risk of falls, fractures, and death increases due to muscle loss, the rising health-related societal costs become a significant burden for everyone.

 

10. Causes of muscle loss

 

1. Natural physical aging

 

2. Not moving or feeling lazy

 

3. Lack of activity due to sedentary lifestyle

 

4. Insufficient and imbalanced nutrition intake centered on protein

 

The back is being pinched.

 

There are three main recommendations to delay or prevent muscle loss.

 

*Primary prevention, delay, and treatment recommendations: endurance exercises, balance exercises, and resistance training. These activities are emphasized as essential because there is abundant and strong research evidence confirming their effectiveness in prevention and delay.

 

Secondary recommendation: Consumption of high-protein foods and supplements. Meat, fish, eggs, legumes, etc., should be regularly consumed at every meal in daily life, and as a supplementary measure, high-protein supplements in powder or liquid form should be taken. (Protein requirement: 1 to 1.2 grams per kilogram of body weight per day)

 

It has been reported that diligently following the primary and secondary recommendations has excellent effects in prevention, delay, and treatment.

 

Protein-enriched diet, with the use of lean red meat, combined with progressive resistance training enhances lean tissue mass and muscle strength and reduces circulating IL-6 concentrations in elderly women: A cluster randomized controlled trial. Daly RM, Am J Clin Nutr 2014

 

As a recommendation for third-line treatment

Recent active research on vitamin D (800~1600 IU) intake, although the research data is not yet sufficient.

 

Changes in muscle mass are minimal, but it is understood that improvements in strength can delay the onset of sarcopenia.

 

Current Research on Vitamin D Supplementation against Sarcopenia: A Review of Clinical Trials, Heidi Kressel, Int J Sports Med, 2023

 

Conclusion

 

Even for just one day while you're young, diligently adhere to these three matters.

 

Don't regret as you grow old and shed tears like chicken droppings.

 

I hope for a healthier daily life.