By Dr. S.P. Pradhan on 24th November, 2023
Muscle wasting is a aging related problem starting at any point of time in our 30s. Muscle wasting also known as sarcopenia. Age-related muscle loss is a natural process of aging.
Less muscle means greater weakness and less mobility, both of which increase your risk of falls and fractures. Muscle wasting is more pronounced in old age after 60s due to inactivity, arthritis, hormonal depletion, systemic diseases.
A 2015 study report from the American Society for Bone and Mineral Research found people with sarcopenia or muscle wasting had 2.3 times the risk of having a low-trauma fracture from a fall.
It results in fracture of hip, collarbone, leg, arm. Adults who don’t do strength training or physical exercise on a regular basis can lose 4 to 6 pounds of muscle per decade.
Hormonal factor in muscle wasting
Hormonal factor is utmost important factor contributing to age related decline in muscle mass. Sarcopenia is the result of natural decline of testosterone with advancement of age, the hormone that stimulates protein synthesis and muscle growth.
Testosterone is the main anabolic hormone in young males. After the age of 30, it gradually declines, resulting weakness of muscles and lean muscle mass.
According to some research, supplemental testosterone can add lean body mass in older men, but adverse effects can be put in mind.
FDA has not approved these supplements for increasing muscle mass in men due to concerns of adverse effects. On average, adults who don’t do strength training on a regular basis can lose 4 to 6 pounds of muscle per decade.
Progressive Resistance Training(PRT)
Progressive resistance training (PRT) is used to increase strength of muscles. During the time of exercise, people exercise their muscles against some type of resistance that is progressively increased as strength improves. Some common equipment used for PRT process includes exercise machines, free weights, and elastic bands.
How the Intervention Works
The muscles of older people (i.e. people aged 60 years and older) continue to be adaptable, even into the extremes of old age . Trials revealed that older people can experience large improvements in their muscle strength, particularly if their muscles are significantly overloaded during training.
Diet in Progressive Resistance Training (PRT)
Diet also plays a role in building muscle mass. Protein is the building block of muscle. Older men often experience a phenomenon called anabolic resistance, it lowers their body ability to synthesize protein.
A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. Divide your protein equally among your daily meals to maximize muscle protein synthesis.
Animal proteins from meat, egg, fish are the best. They contain the more essential amino acids needed for muscle building. We must rely on dietary sources rather than supplementation.
Dietary Chart for Protein Source
- One Egg contains 6 gram of protein
- One cup of dairy milk contains 8 grams of protein
- All types of fish are rich in protein; half a salmon fillet provides 30 grams of protein
- One ounce of yoghurt provides 20 grams of protein
- In case of plant sources, soyabean has the highest protein content; 100 grams provide about 35 to 40% protein.
- Lentils are also very rich in protein
Physical Examination for muscle wasting or Sarcopenia
Your physician diagnose sarcopenia after performing a physical examination and asking you about your symptoms. You have to complete a questionnaire based on your self-reported symptoms called the SARC-F. SARC-F stands for:
- S — Strength.
- A — Assistance with walking.
- R — Rising from a chair.
- C — Climbing stairs.
- F — Falls.
Score for each factor with a number between 0 and 2. The highest SARC-F score is 10. A SARC-F score of 4 or more needs more testing.
