As we get older, it’s crucial to stay aware of two serious health concerns: Sarcopenia and Osteoporosis, with Sarcopenia being particularly worrisome. Sarcopenia involves the gradual loss of muscle mass and function throughout the body, impacting our overall strength and mobility. On the other hand, Osteoporosis is a condition affecting the skeleton, resulting in low bone mass and quality, increasing the risk of fractures.
Although not listed among the Top 10 Most Common Chronic Conditions in Older Adults, these conditions can significantly impact the quality of life and affect the outcomes of other diseases. Sarcopenia, especially, is concerning as it not only influences daily life but also links to high blood sugar due to insufficient muscle mass, primarily affecting the legs.
Muscles tend to grow larger and stronger until around age 30, after which muscle mass starts declining. Age-related sarcopenia accelerates this process, with inactive individuals losing 3% to 5% of muscle mass per decade after 30. Even if you’re active, muscle loss occurs, impacting strength and mobility. Prevention involves a long-term commitment to exercise and good nutrition.
For those over 50~60, weight loss becomes challenging, emphasizing the importance of exercise. Habits like standing more, avoiding prolonged sitting, and regular exercise, especially for leg muscles, can help ward off Sarcopenia. Hospitalized elders should not rest excessively, as a week of lying down can lead to a 5% muscle mass loss. Exercise, even in old age, is crucial for preventing Sarcopenia.
Understanding how Sarcopenia develops, including reductions in muscle quality and quantity, informs prevention strategies. Exercise and good nutrition play key roles. Osteoporosis, sharing prevention methods with Sarcopenia, can also be managed with medications and lifestyle changes. Activities that may cause fractures should be avoided, and fall prevention is vital.
Preventing weakened bones involves a diet rich in calcium, vitamin D, and protein, weight-bearing exercises, and avoiding smoking and excessive alcohol. Strategies are needed to prevent Sarcopenia and
Osteoporosis, emphasizing exercise, nutrition, and maintaining weight. Resistance exercise, in particular, proves essential in preventing or delaying the onset of these diseases. Adequate protein intake, especially in older age, is crucial, alongside attention to Vitamin D for muscle strength and fracture prevention. Weight maintenance is advised, with protein intake and exercise to preserve muscle mass, even for those aiming to lose weight.
Bhushan Lal Razdan, formerly of the Indian Revenue Service, retired as Director General of Income Tax (Investigation), Chandigarh.