Around 30% of people over 60 suffer from loss of muscle mass
Around 30% of elderly people over the age of 60 suffer from sarcopenia, which is the loss of muscle mass, strength and performance. The good news is that its impact can be reduced or delayed with simple care throughout life. "Around the age of 30, we start to lose muscle mass. This is a natural process, but the speed of the loss and the impact on the patient's quality of life depend directly on the amount of lean mass they have in their body: the less lean mass we have, the more risk we run," explains Dr. Roberto Miranda, a cardiologist and geriatrician.
According to data from the Brazilian Institute of Geography and Statistics (IBGE), the life expectancy of Brazilians at birth increases year on year and is approaching 77 years. In addition, it is increasingly common for people to reach over 100 years of age.
"There's a lot of discussion about whether or not the country is prepared to take care of these people and little about how people are preparing to live longer and better." Dr. Roberto Miranda explains that individuals with little lean mass become "weak" and the condition can be aggravated by the incidence of an acute illness.
"For example, an elderly person with a good amount of lean mass tends to recover better from pneumonia, because the body uses this resource to aid recovery. Once the condition has stabilized, they still have mass left over to recover and return to routine activities. The same is not true for elderly people with little lean mass. They are more likely to be dependent, as their body may not have the strength to recover completely from a one-off illness," explains the specialist.
"Another problem is the loss of bone mass and tissue (osteoporosis), which is also common and increases the risk of fractures, which are extremely complicated to deal with and recover from," says the geriatrician.
According to the Ministry of Health, approximately 10 million Brazilians have osteoporosis, which causes 1 million fractures a year. These serious problems can be minimized (or postponed) with adjustments to people's routines: having an active lifestyle, which means at least 5,000 steps a day or half an hour's walk; eating a balanced diet, which doesn't restrict food, but reduces the intake of those that don't contribute to health; having emotional balance, so that the body doesn't suffer the consequences; avoiding excess alcohol and not smoking.
Another important solution is nutritional supplementation, which provides the body with essential nutrients when they are not supplied by the standard diet. A classic example is protein intake, which most of the time does not reach the recommended levels per day. A great source of protein is collagen peptides, which are free from allergens such as milk protein, soy and gluten. An adequate and balanced combination of proteins combined with vitamins, minerals and branched-chain amino acids (BCAAs) is essential for muscle synthesis and helps prevent sarcopenia.
Adequate amounts of calcium, vitamin D, K and magnesium are needed for bone health and to combat osteoporosis. As bones aren't made up of calcium alone, it's essential to get enough protein, vitamin D and magnesium, not forgetting the role of vitamin K2 as a carrier of calcium to the bones, preventing this important element from accumulating in the arteries and kidneys. It's worth mentioning that there are several sources of calcium. Calcium citrate malate, for example, is better absorbed by the body than calcium carbonate.
Balanced nutrition, whether via a standard nutritional diet or supplemented, and regular physical activity are key to keeping the body in a position to provide the best response to habitual needs, promoting healthier and longer aging.
"None of this is easy, but the results are obvious and proven by numerous studies. That's why my recommendation to everyone is: stop procrastinating. Start making a difference today, regardless of your age," adds Dr. Roberto Miranda.
About Biolab
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