Sarcopenia: The Silent Muscle Killer

  Sarcopenia Explained The Silent Muscle Killer Every Senior Should Know This condition can cause people to lose their muscle mass as they ...

 

Sarcopenia Explained The Silent Muscle Killer Every Senior Should Know

This condition can cause people to lose their muscle mass as they get older. When people lose muscle mass they can become weaker. It can be harder for them to move around. Sarcopenia is an issue that can affect a seniors quality of life.

Sarcopenia can sneak up on people. They might not even notice it is happening. That is why it is so important for seniors to be aware of this condition. Seniors need to know what Sarcopenia is and how it can affect them.

Sarcopenia is not a normal part of getting older. There are things that seniors can do to help prevent Sarcopenia or slow it down. Sarcopenia is a condition that can be managed with the care and attention. Every senior should know about Sarcopenia. Take steps to protect their muscle mass. Sarcopenia is a condition that affects many seniors.

You know when your legs feel a bit heavier than they did before. Like when you're trying to open a new jar of pickles and it is really hard to do by yourself. I thought this was just what happens when you get older.. Then I found out that it has a name. It is called Sarcopenia. I used to think it was no deal but now I know that Sarcopenia is actually a thing. Sarcopenia is what happens when your muscles get weaker as you age.

I used to think that losing strength was something that happens when you get older.. Then I did some research and I saw the changes in my own body. I learned that we do not have to accept losing strength. Sarcopenia is sometimes called the " muscle killer" because it happens slowly and you do not even notice it. The good thing is that you can do something, about Sarcopenia. You can fight back against Sarcopenia.

In this article I want to share what I know about this condition. I will tell you about the thing that has happened to me as I got stronger again. We will look at the science of muscles the warning signs that something's wrong and the simple things you can do to keep your muscles strong.

Muscles are important for our body so let us talk about how to keep our muscles strong, for life. I think it is an idea to grab a cup of coffee and sit down to learn about muscles and how to keep them strong.

What is Sarcopenia?

The "Poverty of the Flesh"

The word Sarcopenia is really frightening. It actually comes from the language. The word Sarx means flesh and the word penia means poverty or loss. So when you put them together Sarcopenia literally means poverty of the flesh. This is because Sarcopenia is a condition that affects the flesh, which's the muscle mass of the body and it is a kind of loss of that muscle mass. The word Sarcopenia is used to describe this loss of muscle mass or poverty of the flesh that happens when people get older or do not take care of their bodies.

Sarcopenia is when your muscles start to get smaller and weaker as you get older. Think of your body like a car. When a car is new the engine is really strong. The tires are good.. After a while if you do not take care of the car the parts in the engine can get old and the tires can lose their grip. This is what happens to Sarcopenia it affects your muscles in the way. Your muscles are like the engine and the tires of your body and Sarcopenia makes them weaker, over time.

It is more than looking skinny. Being skinny is not the same as being healthy. People who are skinny may still have health problems. On the hand people who are not skinny can be very healthy.

The goal should be to be healthy not to look skinny. This means eating and exercising regularly. It is, about taking care of our bodies.

We should focus on being strong and fit than just looking skinny. This is what really matters. Being healthy is what makes us feel good not just looking a way.

So let us think about what it means to be healthy than just trying to look skinny. This is a better way to live.

You might think that only people who are really skinny and weak get this.. That is not true. Sarcopenia can happen to anyone. For example you can look fine and healthy. Inside your body something strange is going on. Your muscles are slowly turning into fat. Sarcopenia is a problem that can affect anyone no matter how healthy they look.

Doctors sometimes call this condition " fat". You might stay the weight but your strength is going away. This is really bad for you because muscles do a lot of things for your body. Muscles protect your bones help you balance and control your blood sugar. Losing muscle is a problem for your health. Doctors call this " fat" and it is very serious. Your muscles are very important, for your health so losing them is a big deal.

Why does bad stuff always happen to people like us? It just seems unfair. We do not do anything and still bad things happen to us. I mean what is the point of being good if bad things are going to happen to us. People, like us are always wondering why bad things happen to us.

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You might be thinking, "What is going on with my body?" The truth is, when we get older our brain and our muscles do not talk to each other well as they used to. Our brain sends signals to our muscles. These signals start to get a little mixed up as we age. This is what happens with our body. Our body is. Our brain and our muscles are not working together like they used to.

So imagine your brain is like a computer. It is trying to send a message to your leg. It is like when you have a bad Wi-Fi connection and things take a while to load. Your brain sends a signal to your leg to move fast. Because of Sarcopenia the signal gets delayed.

Your leg does not get the message away so you might trip and fall or you might feel like you are moving slower than you really are. This is because of Sarcopenia it is like a connection, between your brain and your leg. Sarcopenia makes it hard for your brain to tell your leg what to do so things do not happen fast as they should.

The Motor Neuron Mystery

Inside your body you have motor neurons. These motor neurons are like the cords that connect to your muscles. Make your muscles work. When we are young we have a lot of these motor neurons.. As we get older we lose some of these motor neurons. The National Institute, on Aging did some research. It shows that we lose these motor neuron connections as we get older. This means we have motor neurons to help our muscles work.

When a muscle fiber loses its connection it will die.

Your body tries to save the muscle fibers.

Other nerves attempt to connect and help the muscle fibers. These nerves are not as fast or as strong as the original nerves that helped the muscle fibers.

This is why we lose our muscle fibers that are called fast-twitch muscles.

We need the fast-twitch muscles to react quickly for example when we catch ourselves if we trip and fall.

The fast-twitch muscles are important, for this kind of thing.

The "Muscle Sleeping Mode"

There is another reason. This is called "anabolic resistance." I like to call " resistance" "Muscle Sleeping Mode." When you are a kid your body does something with the food you eat. If you eat a steak or drink a glass of milk your body uses the protein from the steak or the milk to build muscle. Your body does this away. It is very good at using the protein to build muscle when you're a kid. "Anabolic resistance" or "Muscle Sleeping Mode" is, like when your body stops using protein to build muscle like it did when you were a kid.

As we get older our muscles start to ignore the protein we eat. They basically go to sleep. Do not work like they used to. We can eat the amount of food every day but our muscles do not wake up and get bigger. The thing is, older people like seniors actually need to eat protein, than younger people just to get the same results from it. I think this is not fair. Knowing this has really helped me understand what is going on with protein and our muscles.

So you want to know if you have something. How do you figure that out? You have to look for signs of the thing you are wondering about. What is it that you are trying to find out if you have? Is it a feeling or a thing that you can see? You have to think about what it would be like to have the thing you are wondering about.

You can ask yourself some questions. What does it feel like to have this thing? What would you see if you had it? Would you be able to touch it or hold it in your hand? You have to think about all of these things to know if you have the thing you are wondering about.

It is of like trying to find something that you lost. You have to think about where you saw the thing and what it looks like. You have to look really hard to find it. It is the same with trying to figure out if you have something. You have to look hard and think about what it would be, like to have the thing you are wondering about.

The Warning Signs

Sarcopenia is sneaky. It does not hurt so you might not notice Sarcopenia at first.. There are clues if you know where to look for Sarcopenia.

For example researchers use a questionnaire called SARC-F to check for Sarcopenia. You can ask yourself these questions now:

So I want to know about your strength. Do you have trouble lifting or carrying something that weighs around 10 pounds, like a bag of groceries that you buy from the store.

I am having a lot of trouble walking across a room by myself. It is really hard for me to do this without any help. Walking across a room is something that a lot of people can do easily but it's not easy, for me. I need assistance when I am walking across a room.

Rising is a problem for some people. They find it really hard to stand up from a chair or their bed. When people have trouble, with rising it can be very frustrating. The problem of rising is something that happens to a lot of people. So is rising difficult for you when you are trying to stand up from a chair or your bed?

Climbing is something that can be tough, for some people. Is walking up a flight of 10 stairs hard for you when it comes to climbing? Climbing stairs can be a challenge. When you are climbing do you find that walking up 10 stairs is difficult?

Falls: Have you had a fall, in the year?

If you said yes to some of these things you are not alone. A lot of people are in the situation. Studies say that 10% to 20% of seniors, in the United States have this condition. Do not worry. I found out that there are things you can do to make it better.

My "Aha!" Moment

I remember the moment I realized I needed to make a change. It was when I was at the airport. I was trying to put my carry-on bag in the bin. Usually I could do this with one arm it was easy.. This time my arms were shaking and I just could not get the bag up there. I felt really embarrassed. I felt weak when I could not even lift my own carry-on bag. The airport was a place for me to be, in that moment because I had to ask for help with my carry-on bag.

That moment really scared me. I thought about what would happen if I did not do something. I might lose my independence. The thought of not being able to do things, like carrying my own groceries was very upsetting. I did not want to be that person. So I decided to learn much as I could about my own body. I wanted to know how it worked and what I could do to take care of it.. Then I found out something amazing. I could actually reverse the things that were going wrong with my body. Finding that out was the thing that ever happened to me. I was learning about my body and it was helping me to stay independent. I could reverse it. That was a great feeling.

Research and The Experts

People are studying this. Lots of individuals are looking into this. The ones who are studying this are really interested in this. This is what they want to learn more about. Students and teachers are studying this too. They all want to know more, about this.

I want you to know that smart people are working on this every day. The European Working Group on Sarcopenia in Older People and the Foundation for the National Institutes of Health are the ones who are leading the charge. These people, the European Working Group on Sarcopenia in Older People and the Foundation for the National Institutes of Health are doing a lot of work on this issue. They, the European Working Group on Sarcopenia in Older People and the Foundation, for the National Institutes of Health are really trying to make a difference.

People used to believe that muscle loss was, about muscle size.. Now people have changed their minds about muscle loss. Now people say that muscle strength is the important thing when it comes to muscle loss. It does not matter how big your muscles look when you have muscle loss. What really matters with muscle loss is how well your muscles work when you have muscle loss.

The LIFTMOR Study

I came across this cool study called the LIFTMOR study. The LIFTMOR study was done in Australia. The people in the LIFTMOR study were women. The women in the LIFTMOR study were not athletes. A lot of the women, in the LIFTMOR study had bones, which is also known as osteoporosis.

The researchers did something brave. They had these women lift weights. I mean heavy weights, not those little pink dumbbells. A lot of people thought the women would get hurt.

That is not what happened. The women actually got stronger their bones got denser. They did not get injured.

This proves to me that women are not too fragile to work out. Women are tougher than women think. Women can do a lot more than people think women can.

How to Fight Back (And Win!)

The best thing that I ever had the chance to experience was really amazing. It was the thing. I am talking about the thing that I ever experienced. The best thing is something that I will always remember.

When I started using this research in my life the changes were really amazing. The best thing that happened to me was not just that I could see the muscles in my body. It was the feeling of being free. I could walk now. I could play with my grandkids on the floor. Then get back up without making any noise because my body was not hurting. The research made me feel like I was ten years younger. I could do things with my grandkids. I could walk around without any problem. The feeling of freedom, from the research was the thing that I ever experienced.

I figured out a formula and I want to share it with you. This formula is based on all the information I found out about it. It is really simple. It comes down to two things: Movement and Fuel. I think Movement and Fuel are the important parts of this formula.

Secret Weapon #1: Heavy Lifting

Why Walking Isn't Enough

I used to think that going for a walk every day was enough to keep me healthy. Walking is really good, for your heart that is true.. It does not help with Sarcopenia. I am talking about Sarcopenia again. Remember Sarcopenia and those twitch muscle fibers I talked about earlier? Walking does not really do much for those twitch muscle fibers. It does not get them working like they should be.

To wake your body up you have to challenge your muscles. You have to do Resistance Training. This means you have to lift something that feels really heavy to you. Resistance Training is, about pushing your muscles to work harder. When you lift something your Resistance Training is working to make your muscles stronger.

You can start with exercises. Simple exercises are a way to begin. When you start with exercises you will get used to doing them. Simple exercises will help you to get stronger and feel better. You can do exercises every day.

Some simple exercises are:

* Walking

* Running

* Jumping

You can try these exercises and see what you like. Simple exercises are easy to do. They are good, for you.

You do not need to have a gym membership to get started. You can actually start working out in your own living room. Here are three exercises that target the muscles of the body that're the most important:

The Chair Stand (Squat):

Find a chair that's really strong and sit on it. Make sure you put your feet flat, on the floor.

Cross your arms over your chest.

Stand up powerfully.

Sit back down slowly (count to 3).

This is why it works: it helps build the power in your legs. That really helps prevent you from falling down. The leg power is very important because it prevents falls.

The Wall Push-Up:

Stand facing a wall, about an arm's length away.

Place your hands on the wall.

Bend your elbows to lower your nose toward the wall.

Push back to the start.

This is why it works: it makes your chest and arms stronger. This is helpful when you need to push heavy doors or lift things up. It really helps with the chest and arms so you can do things that need a lot of strength like pushing doors or lifting things.

The Grocery Carry (Farmer's Walk):

You should hold something in each hand. This could be a can of soup a jug that is filled with water or a weight, like a dumbbell. Hold one of these weights in each of your hands.

Stand tall with your shoulders back.

Walk back and forth in your hallway.

This thing works because it helps make your grip stronger and it also helps to keep your core stable. Your grip strength is really important. So is your core stability. When you do this you are building up your grip strength and your core stability at the time.

Tip: Start with a light weight. You need to add a little weight to what you are lifting over time. This is what people call Progressive Overload. If your workout feels easy then Progressive Overload is not. It is not changing your body. You must do Progressive Overload to see results, from your workout.

Secret Weapon #2: Protein Timing

The "Leucine" Trigger

Do you remember what "Muscle Sleeping Mode" is? Well to wake up your aging muscles you need something. You need a nutrient called Leucine. Leucine is an amino acid that is found in protein. So Leucine is really important, for your muscles. You get Leucine from the protein you eat.

So when people get older they need a lot of Leucine to help their muscles grow. They need to get 3 grams of Leucine in one meal. This is what helps to turn on the muscle growth. If they do not eat protein it is like the switch is turned off for Leucine and muscle growth. They have to eat an amount of protein that has Leucine in it to really help their muscles. Leucine is important, for this.

The Magic Number: 30 Grams

The mistake I was making is that I would eat toast for breakfast, which has no protein and then I would have a salad for lunch, which has very little protein. Then I would have a steak for dinner, which is the Food I was eating with the most protein. My daily routine was, like this:

* Breakfast was toast

* Lunch was a salad

* Dinner was a steak. I was not eating protein at the times I was eating most of my protein at dinner, which is the steak.

I had a problem. My muscles were really hungry all day long. The experts say that to deal with Sarcopenia I need to eat a lot of protein. I have to eat 25 to 30 grams of protein at every meal to help my muscles. Sarcopenia is something I want to fix so I will try to eat protein at every meal, like 25 to 30 grams of protein.

So you want to know what 30 grams looks like.

The thing is 30 grams is not much.

For example a small bag of chips is usually 30 grams.

You can also think of it as a handful of nuts or a small piece of cheese that weighs 30 grams.

So when you see 30 grams of something it is actually a small amount of the food, like 30 grams of chocolate or 30 grams of sugar.

A piece of chicken the size of a deck of cards.

A cup of Greek yogurt.

A can of tuna.

4 to 5 eggs (That's a lot of eggs!).

Nutritional Pharmacology: The Missing Link

I am going to be honest with you. Eating 5 eggs for breakfast every single day is really hard. I tried eating 5 eggs for breakfast. I felt too full. This is where I found a helpful trick, with eggs.

**** is something that I really like to use. It became my secret weapon.

I have a time getting enough good protein from the food I eat especially in the morning. So I started taking a protein supplement to get that 30 grams of protein that I need. For instance I add a scoop of protein powder to my morning oatmeal. This is a way for me to get the protein I need specifically the Leucine threshold without having to make a big meal. I like that I can get my protein powder and Leucine threshold with a simple addition, to my oatmeal.

I also found out about some stuff like Creatine and Urolithin A.

These are not steroids they are things that occur naturally and they help give your muscles energy.

Creatine is like a battery for your muscles it gives you a bit more power.

Using Creatine and Urolithin A felt like using fuel for my car.

It made doing exercise feel easier and getting better after exercise happened faster.

I was using Creatine and Urolithin A. It was really helpful, for my muscles.

4 Lifestyle Tips to Stop the Drain

So you want to know how to stop losing muscle. Besides going to the gym to lift weights and eating protein there are small things you can do to stop the drain on your muscles. You can do these things to help your muscles.

1. Get Enough Vitamin D

The sun is really good, for your muscles. The sun gives you Vitamin D and Vitamin D is very important for your muscles to work properly. A lot of people do not have enough Vitamin D in their bodies. You can go to your doctor. They can do a simple blood test to see if you need to take a Vitamin D supplement. The sun and Vitamin D are a big deal when it comes to your muscles and your overall health.

2. Sleep is when your body grows. 

This is the time when your body gets to fix itself and make itself stronger. Sleep is very important for growth. During sleep your body is able to grow and get better. Sleep is really important, for this reason. Your body needs sleep to grow.

You do not build muscle when you are working out. You actually build muscle when you are sleeping. This is the time when your body fixes the damage that was done to your muscles. So it is very important to try to get seven to eight hours of sleep every night. Getting sleep is crucial, for muscle building and muscle building happens when you are sleeping not when you are working out.

3. Cut Down on Inflammation

Inflammation in your body is like rust that gets on your muscles. It does not go away. It just stays there. Gets worse. Foods that have a lot of sugar and bad fats make the inflammation worse.

Colorful fruits and vegetables and fish are really good for you because they have something called Omega-3s. These foods are like a cleaner that helps get rid of the rust, which is the inflammation. Eating these foods can really help your muscles feel better. Inflammation is bad for your muscles. Foods like colorful fruits and vegetables and fish, with Omega-3s can help make the inflammation go away.

4. Stay Consistent

This is the part of the exercise routine. You will not notice any changes away.. If you keep doing the exercises you will see the exercise results in a few months. I created a calendar for my exercises. I put an X on the calendar every day I did the exercises. Seeing all those Xs on the calendar, in a row made me feel really proud of my exercise routine.

My Final Thoughts: It Is Never Too Late To Make A Change In Your Life.

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I want to leave you with one thought. It is never too late to start no matter how old you are or how weak the fitness program or exercise routine makes you feel now because starting the fitness program or exercise routine is what matters and it is never too late to start the fitness program or exercise routine.

I have seen people in their 80s and 90s get stronger. They start with a walker. Then they can walk with a cane. People in their 80s and 90s feel capable again. That makes them happy. They get the sparkle back in their eyes because strength training helps people, in their 80s and 90s.

Sarcopenia is a problem but you have the power to fight it. You can be in charge of your body. You can give it the food it needs make it move in a way that helps and get your strength back. Sarcopenia may be a killer but you can be loud and tell your body what to do to stay healthy and strong. You can feed your body right move it with purpose and reclaim your strength, from Sarcopenia.

Getting strong again is really great. It is the thing I have ever done for myself. I think you can do it too. Getting strong again is a feeling.

Ready to start your journey?

Don't wait for tomorrow. Start today. Pick up those soup cans. Eat that Greek yogurt. Call your doctor to check your Vitamin D.

It is time for you to start taking care of your body. Your muscles need some exercise to get stronger. You can make yourself happier and stronger by doing this. Your muscles are waiting for you to get moving and wake them up.

Key Takeaways

Sarcopenia is when people lose muscle strength and muscle mass as they get older. This is something that happens to people as they age. Sarcopenia is a problem because it affects peoples muscle strength and muscle mass.

This thing is reversible. You do not have to get weaker. The problem is reversible so you can stop getting weaker. The fact that it is reversible means you have hope.

Doing Heavy Lifting in a way is better than just walking around. Heavy Lifting is good for you when you do it safely. It is not the same, as walking. Heavy Lifting helps more when it is done properly and with care.

I think that having 30 grams of protein for each meal is really good for your muscles. This amount of protein can help wake up the muscles in your body that are not being used. So you should try to eat 30 grams of protein per meal to help your muscles. Eating 30 grams of protein for each meal can make a difference, for your sleeping muscles.

Consistency is key. Small steps every day add up to big results.