Warning signs you are more likely to have a fracture than other women

Warning signs you are more likely to have a fracture than other women

The peak muscle mass in most adults is achieved during the late 30s to early 40s. From that point on begins a gradual loss of muscle mass that continues into degeneration into old age. This decline, known as sarcopenia, is fast-acting, age-related condition. Those who are physically inactive can lose three to five percents of their muscle mass per decade after the age of 30.

Hold on, 30 and 40 sounds relatively young to begin experiencing a large scale of deterioration. Nobody wants to start experiencing inability, fatigue, and numerous fractures while they are vibrant and busy with life. (9)

What is Sarcopenia?

Sarcopenia is a skeletal condition where there is a loss of muscle mass and function. It primarily affects the elderly, but not exclusively, since its development can be associated with conditions that plague younger individuals. (1) Sarcopenia can cause functional impairment, physical disability, and even death. (2)

This degeneration can begin to appear in one’s 40s and tends to accelerate after the age of seventy-five. Approximately, 45% of U.S.’s population is sarcopenic, 53% of this statistic is men, and 43% are women. Studies have found that race and ethnicity are not factors when developing this disease. One individual with this condition is estimated to spend $900 a year for health care expenditures. (3)

The Warning Signs

If you suffer from a few of these symptoms, you may be experiencing sarcopenia. Check in with your doctors so the ailments will not progress.

• Frailty
• Mobility issues
• Decreased activity levels
• Loss of independence
• Weak bones
• Weight gain (4)
• Muscle weakness
• Fear of falls
• Subsequent fractures (7)

The Root Causes

The number one reason for the advancement of sarcopenia is the lack of exercise and inactivity. However, since regular gym attendees can experience this ailment, researchers have found four other factors that play a major role in its progress:

1. Reduction in the nerve cells that are responsible for sending movement signals from the brain to the muscles. This is related to age.
2. Inadequate intake of calories and protein for sustaining muscle mass.
3. The body loses ability to synthesize protein.
4. Decrease in certain hormone concentrations, particularly the growth hormone, testosterone, and insulin-growth factor.

These other unhealthy habits and conditions also increase the likelihood of sarcopenia:

• Nutritional deficiencies
• Smoking
• Excessive alcohol consumption
• Inflammation
• Heart failure
• Cancer (5)
• Diabetes
• Obesity
• Osteoporosis
• Insulin resistance (6)

How To Prevent and Reverse Sarcopenia

Sarcopenia is a hard condition to live with since it affects regular day-to-day activities. If you live with this ailment, do not fear, it can be reversed. Even if you do not suffer from this disease, adopt these healthy practices into your life to prevent its development. Once you start, you will feel a drastic positive change in your wellbeing.

1. Exercise

This can increase strength, aerobic capacity, muscle protein synthesis, and increase muscle mitochondrial enzyme activity. Resistance training specifically can decrease frailty and improves muscle strength. Start exercising a minimum of three times a week to prevent sarcopenia.

2. Increase Protein Intake

Protein is the most vital nutrient for repairing and building muscle fibers. Scientists recommend eating 50 grams of protein daily or 0.8 gram of protein per kilogram of an adult over the age of nineteen ‘s body weight. If you are over 65 years old, higher levels are required. If you have sarcopenia, try to eat 1.2 to 1.5 g/kg a day. Calculate your body’s need by multiplying your weight in pounds by 0.45, multiply that number by 1.2. The result is the grams of protein you should be consuming.

3. Choose Good Protein

Consume protein that is rich in amino acids, especially leucine which has been proven to preserve muscle. We can only receive it from dietary sources. Be sure to eat protein before and after a workout to repair muscles and effectively cure muscle aches. Here are some of the best choices recommended by Dr. Axe:

1. Organic whey protein (ideally from raw goat milk)
2. Lentils
3. Wild-caught fish
4. Organic chicken
5. Black beans (or other beans)
6. Natto
7. Raw milk and cheese
8. Kefir or yogurt
9. Free-range eggs

4. Increase Intake of Omega-3s

Omega-3 fatty acids increases muscle protein synthesis and preserve muscle mass, even under various physiological condition. A 2015 study in the The American Journal of Clinical Nutrition discovered that fish oil derived fatty acid supplementation abated the normal degeneration in muscle mass and function. In other words, take fish oil or flaxseed oil supplements to prevent sarcopenia!

5. Hormone Balance

Deficiencies of essentials hormones, such as growth hormone, DHEA and testosterone should be supplemented to balance hormones which is vital to preventing muscle loss. Especially for women, menopause is linked to reduced concentrations of a hormone called estradiol. These hormonal changes can play a role in women developing sarcopenia.

6. Vitamin D

Low blood levels of Vitamin D are related to lower muscle strength, increased body instability, falls, and even disabilities in older persons. Vitamin D is the most common deficiency. In the USA alone, 90% of adults have this lacking. Supplementing this vitamin can improve muscle function and mass, thus reversing sarcopenia.

7. Increase Anti-Inflammatory Foods

Chronic inflammation is a potential contributor to his disease. Incorporate more green, leafy vegetables into your diet, along with blueberries, pineapple, walnuts, and salmon. Click here for more anti-inflammatory foods.

8. Decrease Pro-Inflammatory Foods

As you add nutritious food into your diet, start eliminating pro-inflammatory foods and substances that heavily processed products. The two worst offenders are high fructose corn syrup and trans fat like margarine and shortening. Also, similarly toxic ingredients are refined grains and sugars.

9. Limit Alcohol Intake

Large intakes of alcohol can weaken the muscles. Alcohol abuse promotes damage and waste in the skeletal system. Misusers often suffer from low muscle mass and strength, muscle cramps, walking difficulties, and falls. Alcohol also contributes to inflammation. If you also have sarcopenia, you should consider avoiding alcohol altogether.

10. Stop Smoking

Here is another reason to quit. Smokers have a higher likelihood of developing sarcopenia due to their reported lower appendicular muscle mass. Tobacco smoking is a significant risk factor that you should avoid, and this includes electronic cigarettes. (8)

Sources:

(1) (6) Valter Santilli, Andrea Bernetti, Massimiliano Mangone, and Marco Paoloni. Clin Cases Miner Bone Metab. 2014 Sep-Dec; 11(3): 177–180. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4269139/ Published: December 10, 2014. Accessed: October 13, 2016.

(2) Tae Nyun Kim, and Kyung Mook Choi. Sarcopenia: Definition, Epidemiology, and Pathophysiology.

J Bone Metab. 2013 May;20(1):1-10. English. http://synapse.koreamed.org/search.php?where=aview&id=10.11005/jbm.2013.20.1.1&code=2187JBM&vmode=FULL Published: May 13, 2013. Accessed: October 16, 2016.

(3) (4) (5) (8) (9) Dr. Axe. Sarcopenia: 10 Keys to Keep Your Muscle Mass Up as You Age. https://draxe.com/sarcopenia/ Accessed: October 13, 2016.

(7) Cederholm T1, Cruz-Jentoft AJ, Maggi S. Sarcopenia and fragility fractures. Eur J Phys Rehabil Med. 2013 Feb;49(1):111-7. https://www.ncbi.nlm.nih.gov/pubmed/23575205 Published: February 2013. Accessed: October 13, 2016.

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