HOME

ABOUT QVHD

COMMUNITY

ENVIRONMENTAL

MOM'S CLINIC

RESOURCES

Sarcopenia: Is It Happening To You?

There is an old saying, "Use it or lose it." It seems that this may be true when it comes to muscles and aging. As we age, muscles involuntarily lose muscle mass. This is called sarcopenia. It is a symptom, rather than a disease. It begins between age 40 and 50, but is not generally noticeable until our later years. It can contribute to the frailty of the elderly and can play a significant role in injuries like falls in older persons, either directly or indirectly. It is to the muscles like the loss of bone mass is to osteoporosis.

There is not a lot written about sarcopenia. And it is often hard to diagnose because other medical conditions can cause similar symptoms and there is no definitive test. It is believed to have several contributing factors including physical inactivity, a decrease in the body's ability to synthesize muscle protein, changes in hormones (human growth, insulin growth factor and sexual), a decrease of protein in the diet (yet an increase in need) and the loss of motor nerve cells. The rate at which it occurs and how it affects you depends on these factors and your overall genetic makeup and health status. However, while it is a part of the aging process, you can help to lessen its effects and perhaps even prevent it if you address it before you sustain massive muscle loss or have an injury that immobilizes you.

The best actions you can take are to do strength-training exercises (also known as resistance exercises) and to increase protein in your die (unless you have been instructed by a physician to limit protein.) Resistance exercise is different than the kind of exercise that benefits your cardiovascular system, such as walking, running or aerobics. You will need to read more about this, but remember: if you are not used to being active or are over 65 or have a health condition, check with you doctor before you begin an exercise program. You should be able to talk when exercising without shortness of breath and should not feel dizzy or have chest pain. You should have a warm up and cool down period to avoid injury. You must also remember that even though you might not feel thirsty, you should be sure to keep yourself hydrated.

Resistance exercise is not as hard as it sounds and can even be done at home, once you learn how. You can also check with recreation departments, community or senior centers, gyms or YMCAs for programs in your area.
You may also wish to increase protein in your diet. According to the Recommended Dietary Allowance (RDA) established by the Federal government, the recommendation for daily protein is about .36 grams per pound of body weight. This means that a 130 pound person would need about 47 grams per day and a 150 pound person would need about 55 grams per day. This may not be as hard to achieve as think. For example, 3 ounces of chicken has 25 grams of protein. A half a cup of cottage cheese provides about 13 grams.

Be wary of supplement products that promise to increase your muscle mass or strength or reverse sarcopenia. (Most common ones on the market contain DHEA, HGH-Human Growth Hormone, or creatine monohydreate) To date, there are no products that can significantly accomplish this and in some cases may even do you harm. Sure, taking a pill is easier to do than exercising. But you won't get the same benefits.

For an information packet on sarcopenia and resistance exercise, District residents (Hamden, North Haven and Woodbridge) can call QVHD, 203.248.4528. Or you can request information online or through email, dculligan@qvhd.org

Quinnipiack Valley Health District
1151 Hartford Turnpike
North Haven, CT 06473

Phone. (203)248-4528
Fax. (203)248-6671
E-Mail. info@qvhd.org