[이데일리 이순용 기자] If you stop by your town for the duration of the holiday seasons and spend a great deal of time with your parents, you will discover that you wander slower than right before or have troubles in everyday everyday living this kind of as lifting objects, feeding on, bathing and cleansing. It is a phenomenon brought on by muscle mass decline that takes place by natural means with age, but it must not be taken flippantly. In sarcopenia, the risk of falls and fractures will increase, and it is tricky to maintain every day residing functions thanks to reduced muscle energy and decreased actual physical function, which qualified prospects to other problems.
It is outlined as a disease by the Earth Overall health Organization (WHO) due to the fact the demise level is up to double that of people today with out sarcopenia. As a new idea, these types of as “growing old well”, which qualified prospects to wholesome aging in a super-aged culture, is attracting consideration, for a nutritious centennial, the definition of sarcopenia, the prevalence of which is on the increase, triggers , methods of diagnosis, treatment and avoidance, Kyung Hee College We questioned Professor So Yun-su from the Office of Rehabilitation Medicine of the school hospital.
Q. What is sarcopenia?
R. Sarcopenia is a word composed of the Greek terms sarco which indicates muscle and penia which suggests minimize. It is a sickness characterised mainly by a minimize in muscle mass mass that happens with aging, as well as a minimize in muscle power or a decrease in training ability.
Q. Is sarcopenia a disorder?
A. The disorder is appropriate. The Globe Overall health Corporation formally registered the disease code (M62.84) in the 10th revision of the Global Statistical Classification of Diseases in 2016. In a Korean geriatric cohort research of group residents aged 70 to 84 a long time in nationally, 21.3% of men and 13.8% of females were being diagnosed with sarcopenia.
D. What is the result in?
A. The key bring about of sarcopenia is growing old triggered by ageing. Other components incorporate fractures thanks to osteoporosis, stroke and neurological illnesses such as dementia, inner health-related diseases these kinds of as diabetic issues and chronic kidney disorder and cancer ailments. For instance, in the case of diabetes, the blood sugar amount is significant and the blood does not pass nicely through the microvessels, so the peripheral muscle tissue or nerves are not adequately nourished, producing it tricky to make muscle mass. In the situation of arthritis, the prevalence of sarcopenia improves mainly because movement is complicated due to soreness.
Q. How is sarcopenia diagnosed?
A. Self-take a look at is possible as the key prognosis of sarcopenia. If the calf circumference is significantly less than 34cm for males and 33cm for females and if the Sarcopenia Self-Diagnosis Questionnaire (SARC-F) rating is 4 or larger, it is advisable to go to the hospital and go through an assessment. . The hospital diagnoses sarcopenia right after evaluating the two the amount and top quality of muscles by measuring the total of skeletal muscle, grip power, and motor perform of the system. The total of skeletal muscle mass is calculated applying dual-strength X-ray absorptiometry (DXA), which is employed to measure bone density, and InBody (BIA), a bioelectrical impedance measurement process. When calculated by DXA, it is a lot less than 7. kg / m2 for adult males and 5.4 kg / m2 for girls and, calculated by BIA, is fewer than 7. kg / m2 for men and 5.7 kg / m2 for women of all ages. evaluated to diagnose sarcopenia.
D. What is the procedure?
A. The most representative method of cure and prevention is workout. Considering the fact that there is continue to no therapy for sarcopenia, correct administration for avoidance is critical. Between the a lot of physical exercises, the main is composed of strength-developing routines. It must be executed at the very least 2 times a week, and it is advised to commence with a small intensity (40-50% of the most pounds that can be lifted at just one time, 40-50% of 1RM) and enhance the intensity just about every 2-3. months. Because power training is significant, not only power instruction, but also aerobic coaching, strength schooling (resistance instruction), versatility training (stretching) and balance teaching they really should be blended. The most critical factor is to train routinely for at least 3 months to reach the result of improved muscle mass toughness or hypertrophy.
Q. What kind of physical exercise can seniors who have difficulty doing exercises do?
A. We propose physical exercises in the fairly minimal issues range. An elastic band physical exercise that immediately pulls and releases the band for 12 weeks for an aged human being aged 65 and in excess of who does not physical exercise consistently enhanced their grip energy by up to 49% and capacity to perform. straightforward actions these kinds of as going for walks 33%. Even so, this physical exercise also is made up of 12 reps for every set, 3 sets every, 3 occasions a week or extra to be powerful. Moreover, as a result of the wall squat, in which squats are performed from a wall, even those who have issue squatting can do decreased limb routines.
Q. How to prevent sarcopenia in addition to physical exercise?
A. The basis of dietary dietary supplement treatment to avert muscle decline and muscle advancement is a proper protein ingestion. The reduced the day by day protein consumption, the bigger the prevalence of sarcopenia. To reduce muscle mass decline, you must eat at minimum 1.2 to 1.4g of protein per kg per working day and 1.6g of protein per kg for muscle mass progress. There is a restrict to the quantity of protein the human system can use for the muscles, so it is very critical to try to eat an ample total of a few meals a day alternatively than consuming them all at the moment.
Q. What is the protein intake for seniors loaded with meat?
A. We propose black beans, a vegetable protein, for those people who really feel uncomfortable feeding on meat because their teeth and digestive capacity weaken with age. Black soybeans have a lot more than double the protein content material of beef and have a bigger intestinal absorption price. Although it is not black soy, there is minor variance in protein relying on the type of soy, so you can take in it according to your preferences. Also, it is good to complement it with protein powders or drinks this kind of as soy milk or significant-protein yogurt.
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