Strength training, a balanced diet and vitamin D will help reduce the risk of age-related sarcopenia (loss of muscle mass during aging). Endocrinologist Candidate of Medical Sciences Yulia Onuchina told socialbites.ca about this.
“Age-related sarcopenia is manifested by a decrease in the amount of muscle mass, strength and function of muscle tissue. The body becomes flabby, there is “no strength” in the arms and legs, it is difficult to maintain balance. It is known that from the age of 30, a person experiences a gradual loss of muscle mass: in ten years of life, about 8% is lost. After 70 years this figure rises to 15%, and by the age of 80, one can lose more than half of their muscle mass,” said Onuchina.
A recent study by a scientist from Örebro University showed that people can significantly reduce their risk of sarcopenia by starting light weight lifting exercises in their 40s and 50s. This has been reported area University. As Onuchina points out, physical activity is an effective way to prevent sarcopenia, but it’s not the only way.
“The main methods of preventing and slowing sarcopenia are optimal protein intake (rational nutrition), vitamin D intake, physical education. Vitamin D supplementation has been found to prevent the development of sarcopenia, muscle dysfunction, and the risk of falls in the elderly. As for the workout, it’s worth alternating cardio and strength training. According to Chris Crowley, a recognized expert on a healthy lifestyle in old age, aerobic exercises save our lives by preventing heart attacks, and strength exercises strengthen bones and joints, making it more valuable,” said Onuchina.
The doctor also added that for healthy aging in middle age, blood pressure should be monitored, as well as cholesterol, low-density lipids and blood glucose levels.