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How can I prevent muscle loss? I’m a senior.

Sarcopenia is age-related muscle loss. Sarcopenia is atrophy and degeneration of skeletal muscles and the loss of quality and strength of those muscles.

Typically, sarcopenia starts in two specific areas of the body: the quadriceps and the abdominal muscles. As it progresses, you can have a loss of the mass of muscle throughout the body. You can also lose your appetite and may have a higher risk of falling. Many times, there are no symptoms of sarcopenia until it becomes severe.

Sarcopenia can be worsened by:

  • Immobility

  • Nutritional deficiencies

  • Lack of exercise

  • Certain diseases

There are two factors to look at when someone has sarcopenia:

  • Initial muscle mass

  • Rate of muscle mass decline (loss of weight)

What you can try for sarcopenia:

  • Routine exercise (especially resistance-type training)

  • Take vitamin D (10,000 to 20,000 IU)

  • Take omega-3 fatty acids (fish oil or cod liver oil)

  • Take amino acids (especially leucine)

  • Take HMB (B-hydroxy B-methylbutyrate)

Last updated: Sep 11, 2023 17:32 PM