What is sarcopenia and how to avoid it?
Written by: Laura Arantegui / Date: 22-01-25 / Reading Time: 5 Minutes
Sarcopenia is a condition characterized by progressive loss of muscle mass, strength and function.
The loss of muscle mass and function generally occurs with aging (primary sarcopenia) and is usually related to the gain of body fat, thus favoring the appearance of sarcopenic obesity.
When skeletal muscle loss occurs in situations such as cancer, malnutrition or obesity, among others, we speak of secondary sarcopenia.
There are effective strategies to prevent it and even reverse some of its effects.
Table of Contents
- 1. Introduction to sacopernal obesity
- 2. Why does sarcopenia occur?
- 3. Is sarcopenia reversible?
- 4. Treatments for sarcopenia
- 5. Nutrients involved in the prevention and treatment of sarcopenia.
- 6. The great ally against sarcopenia: physical exercise.
Introduction to sarcopenic obesity
Sarcopenic obesity is a condition where there is both excess body fat (obesity) and loss of muscle mass (sarcopenia).
Factors such as stress, inflammation and insulin resistance in people with obesity can negatively affect muscle mass and cause other health problems.
Why does sarcopenia occur?
Sarcopenia is the result of several factors including:
- Hormonal changes: the decrease in hormones such as testosterone and estrogen contributes to the loss of muscle mass.
- Sedentary lifestyle: lack of physical activity accelerates the loss of muscle strength.
- Nutritional deficiencies: a diet poor in protein and essential nutrients can aggravate the condition.
- Rapid weight loss: drastic weight reduction produced by restrictive diets, use of drugs or bariatric surgery can lead to loss of muscle mass along with fat mass.
Is sarcopenia reversible?
In its early stages, sarcopenia may be partially reversible through lifestyle changes, such as increased physical activity and improved diet.
However, in advanced cases, full recovery can be difficult, although appropriate treatment can help improve functionality and quality of life.
Treatments for sarcopenia
To ensure proper muscle development and prevent the loss of skeletal muscle mass and decreased functionality, it is necessary to adopt healthy lifestyles that promote a varied and balanced diet that guarantees an adequate supply of nutrients, specifically those that promote muscle synthesis (proteins of high biological value rich in branched amino acids, omega-3, vitamin D, magnesium, etc.) and regular physical activity that includes strength and endurance exercises.
Nutrients involved in the prevention and treatment of sarcopenia
- Protein: high biological value protein supplements such as whey isolate prevent and counteract sarcopenia related to obesity and bariatric surgery.
- Vitamin D: Vitamin D belongs to the group of fat-soluble vitamins. The vitamin D hormonal system has multiple and important relationships with muscle function, in addition to its known effects on mineral metabolism. Vitamin D supplementation in patients with sarcopenia has beneficial effects, such as suppressing muscle atrophy and increasing muscle strength.
- Magnesium: at the muscular level, it promotes proper muscle function (calcium agonist, calcium triggers contraction and magnesium relaxation) and contributes to protein synthesis.
- Creatine: creatine is a natural compound made up of three amino acids. It is found in different foods (meat and fish), but it can also be synthesized in the body. Creatine is involved in the production of energy for muscles, improving exercise performance and muscle mass, among others.
- HMB: is a metabolite that is naturally produced in muscle as a reaction to muscle damage, such as after exercise. HMB can be found in animal products such as meat, heavy, dairy and eggs. HMB supplementation plays a key role in the reduction of fat mass and in the treatment of sarcopenic obesity by enhancing muscle recovery. In addition, it could also improve sports performance.
The great ally against sarcopenia: physical exercise
Physical exercise is one of the most effective treatments to prevent and treat sarcopenia, since it favors muscle development and maintenance.
- Strength exercises: perform resistance exercises that involve all the muscles of the body.
- Aerobic exercise: activities such as walking, low intensity running or cycling.
- Balance exercises: activities such as pilates, yoga or specific balance exercises to improve stability and prevent falls.
- Flexibility exercises: stretching and elasticity exercises to maintain joint mobility.
Consequences of sarcopenia
Sarcopenia can have a significant impact on quality of life and overall health. Some of the main consequences include:
- Reduced mobility: loss of muscle strength affects the ability to walk, climb stairs or get up from a chair, limiting independence.
- Loss of leg strength: leg weakness is one of the first signs of sarcopenia, increasing the risk of falls and fractures.
- Increased risk of falls and fractures: decreased muscle mass and strength increases the likelihood of falls, which can result in serious fractures.
- Daily activities: loss of muscle mass can lead to physical disability, making it difficult to perform daily activities such as dressing, bathing or cooking.
- Reduced endurance: people with sarcopenia often experience a decrease in endurance, which can limit their ability to perform prolonged physical activities
- Impact on bone health: loss of muscle mass can negatively affect bone health, increasing the risk of osteoporosis and fractures.
Preventing sarcopenia is possible through a comprehensive approach that combines regular exercise, a balanced diet and the use of supplements containing the aforementioned nutrients such as BariPROTEIN or BariHMB. Adopting these habits not only improves muscle health, but also contributes to a better quality of life.
Bibliographic references
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