Why Resistance Training is a MUST after 30...

Sarcopenia is a condition characterized by the progressive loss of skeletal muscle mass, strength, and function, typically associated with aging. It can lead to physical disability, poor quality of life, and increased mortality. Here are some key points about sarcopenia:

Causes

1. **Aging**: The natural aging process leads to a decline in muscle mass and function.

2. **Physical Inactivity**: Lack of exercise, especially resistance training, can accelerate muscle loss.

3. **Nutritional Deficiencies**: Insufficient intake of protein and calories can contribute to muscle wasting.

4. **Chronic Diseases**: Conditions such as diabetes, cardiovascular diseases, and chronic inflammation can exacerbate muscle loss.

5. **Hormonal Changes**: Decreases in hormones like testosterone, estrogen, and growth hormone with age can impact muscle maintenance.

Symptoms

1. **Muscle Weakness**: A noticeable reduction in muscle strength.

2. **Loss of Stamina**: Reduced ability to perform physical activities.

3. **Difficulty with Balance and Mobility**: Increased risk of falls and fractures.

4. **Decreased Muscle Mass**: Visible reduction in muscle size, often accompanied by increased fat tissue.

Diagnosis

1. **Physical Examination**: Assessment of muscle strength and mass.

2. **Imaging Tests**: MRI, CT scans, or DEXA (dual-energy X-ray absorptiometry) to measure muscle mass.

3. **Functional Tests**: Evaluations like grip strength tests or walking speed assessments.

Treatment and Prevention

1. **Resistance Training**: Regular strength training exercises to build and maintain muscle mass.

2. **Protein-Rich Diet**: Ensuring adequate protein intake to support muscle repair and growth.

3. **Nutritional Supplements**: Vitamin D, omega-3 fatty acids, and other supplements may be beneficial.

4. **Medications**: In some cases, hormone replacement therapy or medications to treat underlying conditions may be prescribed.

5. **Physical Therapy**: Tailored exercise programs to improve muscle strength and function.

6. **Lifestyle Changes**: Incorporating regular physical activity and maintaining a healthy diet.