Crimeans told how to prevent the loss of muscle strength with age

To prevent sarcopenia, that is, loss of muscle mass and strength, older people need to monitor weight and nutrition and move regularly. This was reported by Doctor of Medical Sciences, Professor of the Department of Clinical Psychology and Psychological Assistance of the Institute of Psychology of the Russian State Pedagogical University named after A. I. Herzen Maria Sokolov.

The main risk group, she said, are men over 60 and women over 75. In Russia, sarcopenia was detected in 21% of elderly people. Among people from 60 to 70 years, it occurs in 5-13%, and after 80 years, the figure reaches from 15 to 50%. The professor called sarcopenia an inevitable component of aging and one of the main problems of older people. It increases the risk of falls, fractures, disability and premature death.

The risk factors Maria Sokolova attributed to age, gender, low physical activity, chronic diseases, malnutrition, hormonal changes, atherosclerosis and obesity. In addition, with age, nerve cells communicate worse with muscle fibers, and the muscle weakens.

For prevention, it is important to control weight, because excess or severe deficiency of body weight accelerates muscle loss. It is necessary to timely treat chronic diseases that lead to sarcopenia, such as diabetes, kidney disease and cardiovascular pathologies. Relatives should maintain communication with the elderly person, as loneliness and social isolation reduce motivation to move and eat normally.

Separately, the professor advised to prevent falls. To do this, a comfortable height of furniture is selected in the apartment, handrails are put in the bathroom, non-slip coatings are used, rapids are removed and comfortable shoes are bought.

Food should be balanced, and the main element in it is protein. In old age, it is needed more than in young, from 1 to 1.5 grams per kilogram of body weight per day. Protein is useful to distribute evenly on each main meal. In the diet should be meat, fish, eggs, dairy products and legumes. Useful products with omega-3 fatty acids, antioxidants, vitamins C and E, selenium and creatine, which is found in seafood. A separate role is played by vitamin D and trace elements.

Combined loads, power and aerobic work best. Strength exercises can be performed with your own weight, for example, raise your hands above the horizontal, do tilts and squats with a support. Aerobic loads are walking, swimming, Scandinavian walking and dancing. The World Health Organization recommends 150 minutes of moderate or 75 minutes of intense aerobic activity per week. Balance and coordination exercises are best done with a coach or physical therapy doctor.