Sarcopenia is a health issue that arises as part of the natural aging process. As early as age 30, muscle strength and mass can start to decline, with the effects becoming more pronounced in your 60s. This condition can impact physical abilities, increase the risk of injury, and reduce the overall quality of life.

Get to know sarcopenia

Sarcopenia refers to the gradual loss of muscle mass, strength, and function over time. It primarily affects older adults as they age.

The condition develops slowly, so the symptoms might not be noticeable at first. However, some early signs to watch for include:

• Decreased stamina
• Difficulty with daily activities like lifting heavy objects
• Slower walking speed
• Trouble climbing stairs
• Poor balance and an increased risk of falling
• Shrinking muscle size, especially in the arms and legs

How to prevent sarcopenia

While you can’t completely stop age-related muscle loss, there are steps you can take to slow it down and maintain muscle strength, which can help reduce the risk of falls and improve your quality of life.

Here are some ways to prevent sarcopenia:

Stay physically active

Regular exercise is key to preserving muscle mass. Incorporate strength training, aerobic exercise, and balance exercises into your routine to help maintain and build muscle strength and improve balance.

Eat a balanced diet

Nutrition plays a crucial role in preventing sarcopenia. Ensure your diet includes enough protein, vitamin D, and calories to support muscle health and physical activity.

Schedule regular health check-ups

Regular medical check-ups can help detect early signs of sarcopenia and other muscle-related issues. Early detection allows for timely preventive measures or treatment.

Manage stress and get enough sleep

Chronic stress and lack of sleep can contribute to muscle loss. It’s important to manage stress effectively and ensure you get enough sleep. Try relaxation techniques like meditation, deep breathing, or engaging in hobbies to reduce stress.

Consider supplements

If your diet does not provide enough nutrients, supplements can help. Protein supplements can meet your daily protein needs, creatine can help build muscle mass and strength, and omega-3 supplements offer anti-inflammatory benefits that can help prevent muscle decline.

If you are having difficulty with everyday tasks such as walking, climbing stairs, or lifting objects, it could be a sign that your muscle mass is decreasing. It is a good idea to see a doctor for an evaluation to determine the underlying causes and receive treatment recommendations.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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