Muscle atrophy in the elderly: Easy to meet but also easy to prevent

Aging is accompanied by major changes in the body and negatively affects the function of many parts of the body. Older people often experience a gradual decrease in strength and muscle mass, even facing muscle atrophy, also known as muscle deficiency.

What is muscular dystrophy in the elderly?

The decline in skeletal muscle tissue with age is one of the leading causes of muscle dysfunction .

Muscle atrophy (myopathy) in the elderly is also scientifically known as sarcopenia. The disease causes a loss of strength and muscle mass. It usually begins at age 75 but can be as early as 65 or as late as 80. It is a leading factor in muscle weakness, falls and fractures in the elderly.

This condition progresses more rapidly in elderly people who are physically sedentary, bedridden, or have poor nutrition. Muscle atrophy in the elderly is one of the high risk factors for disability, even reduced life expectancy in the elderly.

Causes of muscle atrophy

Aging is a common cause of muscle atrophy. Besides, muscle atrophy in the elderly also comes from the following causes:

sedentary

Not exercising regularly, using muscles is one of the biggest causes of muscle wasting, leading to faster muscle atrophy and weakness. Rest or bed rest after an injury or illness leads to muscle atrophy in the elderly.

Inadequate nutrition

Diets that do not provide enough calories and protein will lead to weight loss and loss of muscle mass. In addition, due to problems with changes in taste, teeth and gums, it is difficult to eat and enjoy food, so the elderly are easy to lose their appetite and eat inadequately. As a result, the body is not provided with the necessary nutrients for the muscles.

Fat

The loss of muscle mass can be related to an increase in body fat, so that even though the body weight is normal, the muscles are still noticeably weaker. This is obesity – one of the causes of physical decline and loss of muscle strength. In addition, obesity is also a cause of atherosclerosis, type 2 diabetes and insulin resistance. In particular, insulin resistance is associated with age-related muscle loss.

Symptoms of Muscular Dystrophy

Muscular dystrophy usually has the following recognizable symptoms:

• Physical impairment, difficulty holding and supporting objects
• Unusually slow movements, easy exhaustion, and little interest in physical activities

However, these signs can also occur in other diseases. Therefore, if an older person develops one or more of these symptoms and has no obvious reason, see a doctor as soon as possible to get an accurate diagnosis of the condition.

Prevention of muscular dystrophy

Currently, there is no specific drug to treat muscular dystrophy in the elderly. Despite this, physical activity and proper nutrition have a positive effect on the prevention and improvement of muscle atrophy. All forms of exercise are beneficial, but endurance training is the best therapy.

Exercise, move your body

During exercise, muscle fibers stretch, producing growth factors that lead to increased strength and increased activity of growth-promoting hormones. These signals cause muscle cells to grow and self-regulate existing muscle groups and create new muscle fibers.

Walking and low-intensity exercise reduce the risk of limited mobility. So the best way to avoid muscle atrophy in the elderly is to keep the muscles active. Physical activities can be aerobics, endurance training (eg walking) or balance exercises, as long as it is appropriate for the health status of the elderly. Older people should spend 2-4 training sessions a week to achieve the best results.

Nutritionally complete diet

Protein

Diet has a big effect on age-related decline in muscle mass and strength. In it, protein plays an important role in breaking down into amino acids and used to develop muscle. Protein -rich foods should be added in the diet of the elderly including: meat, fish, eggs, milk, soy …

Omega 3

Omega 3 not only helps improve vision and brain health in the elderly, but also positively affects muscle development. The richest source of omega 3 fatty acids is found in seafood such as shrimp, crab, fish, clams, oysters, etc.

Creatine

Creatine is a small protein produced naturally in the liver. To avoid a deficiency, you can supplement creatine with your meat-based diet or as a supplement to boost muscle growth. However, creatine will not be effective if you do not exercise and lack other nutrients.

Muscle atrophy is common in the elderly and can reduce life expectancy and quality of life. So, to have strong muscles as you age, you need to eat enough calories and high-quality protein to slow down the rate of muscle loss. At the same time, supplement with nutrients such as omega 3 and creatine to combat muscle atrophy in the elderly. Don’t forget, exercise is still the best way to prevent and reverse muscle atrophy!