What you need to know about sarcopenia

Sarcopenia refers to age-related decline in skeletal muscle quality and muscle strength, which is commonly seen among the elderly. It is also known as muscle wasting syndrome, muscle loss disorder, or muscular atrophy. 

 

Sarcopenia will cause symptoms like weakness, falling-proneness, difficulty in walking, increasingly slow gait, decreased endurance for activities, and the thinning of limbs. Its diagnosis is generally based on evaluations of muscle strength, muscle intensity, and muscle mass.

 

 

(1) For the elderly, a decrease in muscle mass often indicates weakness, decreased mobility and self-care ability, which significantly increases the risk of osteoporosis, fractures and osteoarthritis.

 

(2) Sarcopenia is closely associated with geriatric syndromes such as falls and frailty, increasing the incidence of disability and disease mortality in the elderly.

 

(3) It can lead to type 2 diabetes, insulin resistance, obesity, dyslipidemia, and hypertension by lowering the basal metabolic rate.

 

(1) Measure calf circumference: Using a non-elastic band to measure the maximum circumference of both calves, which can serve as a surrogate marker for muscle mass. It is recommended to visit a hospital for examination if the self-measured calf circumference is less than 34 cm for males and 33 cm for females.

 

(2) Self-assessment questionnaire SARC-F scale: A score more than 4 is considered positive for screening and indicates a risk of sarcopenia. If so, seek professional diagnosis at a hospital as soon as possible.

 

① Muscle strength

 

How difficult is it for you to carry or lift a 4.5-kilogram item?

0 No difficulty

1 Some difficulty

2 Significant difficulty, unable to do it

 

② Walking

 

How difficult is it for you to walk through a room?

0 No difficulty

1 Some difficulty

2 Significant difficulty, requiring assistance, unable to do it

 

③ Chair rise

 

How difficult is it for you to stand up from a bed or chair?

0 No difficulty

1 Some difficulty

2 Significant difficulty, requiring assistance, unable to do it

 

④ Stair climbing

 

How difficult is it for you to climb ten stairs?

0 No difficulty

1 Some difficulty

2 Significant difficulty, unable to do it

 

⑤ Falling 

 

How many times have you fallen in the past year?

0 None

1 1-3 times

2 4 times or more

 

 

Interventions against sarcopenia should be carried out as early as possible. People had better build muscle reserve as a young adult and throughout the middle-aged period. 

 

Exercise is one of the most effective ways to acquire and maintain muscle mass and strength. The exercise methods for older people should be tailored to individual needs and can be a combination of active and passive exercises.

 

According to expert consensus, the Chinese Nutrition Society recommends taking resistance exercises as a foundation, including seated leg raises, wall squats, dumbbell exercises, and resistance band training.

 

Elderly people are advised to maintain a balanced diet and adequate nutrition. They should consume more protein-rich foods such as eggs, milk, fish, and shrimp; foods rich in vitamin D, like egg yolks and whole milk, can also help.