WHAT IS SARCOPENIA?
Sarcopenia means muscle wasting. It occurs as a result of age progression. With advancing age, there is a decrease in the testosterone hormones of men and estrogen hormones of women.
With the decrease in hormones, a decrease in muscle mass is observed. There is no rule that muscle wasting will occur in every elderly person. Muscle wasting may not occur in elderly individuals who take good care of themselves.
This varies depending on how the person eats and factors such as alcohol and cigarette use. However, although caution is taken, unfortunately, muscle wasting disease can be observed in some individuals due to genetic factors.
In this case, it is quite important to act. Muscle wasting disease can be prevented by doing some exercises.
MOVING REDUCES THE RISK OF MUSCLE WASTING
Muscle wasting is observed in people who do not move much. Therefore, walking a lot, doing sports, doing some exercises keeps the person vigorous and prevents muscle wasting.
You need to work every muscle in your body from time to time. A muscle that is never used becomes weaker and weaker with each passing time. That’s why you should work not only your arm and leg muscles, but also the muscles in your whole body.
THE IMPORTANCE OF NUTRITION IN MUSCLE WASTING
Nutrition plays a very important role in muscle wasting. Eating an unhealthy diet and not getting enough protein leads to muscle wasting in the elderly. Muscle wasting is usually seen in the elderly, as well as in young people who do not have enough nutrition.
Individuals who do not want to face the problem of muscle wasting should consume foods with high protein content such as meat, milk and dairy products, fish, chicken, eggs.
PRECAUTIONS AGAINST MUSCLE MELTING
Individuals who do not want to encounter muscle wasting disease should stay away from bad habits such as alcohol and smoking. Foods high in protein should be consumed. Not only animal proteins should be consumed, but also vegetable proteins.
Stress is also one of the elements that trigger muscle wasting. If you want to stay away from muscle wasting, you need to stay away from situations that will stress yourself out.
Excessive caffeine consumption leads to muscle wasting. You don’t have to give up caffeine completely, but drinking 2 cups of coffee a day is enough and harmless. Some consume 4-5 cups of coffee. This can cause muscle wasting in the future.
The minerals calcium, potassium, magnesium and sodium are beneficial minerals for the muscles. Therefore, mineral water containing all of these minerals can be consumed. Bananas should be consumed for potassium and milk for calcium.
Seafood and vegetables contain plenty of magnesium. Sodium Your needs are met thanks to the salt you use in many meals. Seafood also meets your sodium needs.
