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Health Muscle maintenance and build-up can be implemented even into old age
From the age of about 30 years, muscle breakdown usually begins slowly, sometimes even earlier in people with less physical activity. The decrease in muscle mass and function, the so-called sarcopenia, increases the risk of falls and broken bones. But you can do something about it.
Muscle loss already starts at 30
30 is not considered to be "old" for a long time yet, but at this age begins slowly the muscle loss and the associated loss of power. From about 50 years, this process accelerates. The decline in muscle mass and function, the so-called sarcopenia, leads to frailty, weakness and balance disorders. Falls and broken bones can be the result. Experts explain what you can do about it.
About the age of 30 begins the degradation of muscle mass. But a good musculature is the prerequisite for physical performance. Regular exercise and a protein-rich diet contribute to muscle maintenance and development into old age. (Image: Robert Kneschke / fotolia.com) Muscle maintenance and build up to old age possible
Sufficiently well-trained musculature is a key requirement for maintaining health, independence and quality of life into old age.
Nevertheless, many people do not counteract muscle breakdown in old age. The serious consequences for those affected are still underestimated.
The German Society for Internal Medicine e. V. (DGIM) on the occasion of the International Day of the Elderly on 1 October 2017.
According to the experts, muscle maintenance and buildup is possible into old age. Doctors should therefore always keep an eye on the muscle mass of their patients and if necessary prescribe early exercise, targeted training and a protein-rich diet.
How do you recognize sarcopenia??
From around the age of 30, physiological remodeling of muscle tissue into adipose tissue begins at 0.3 to 1.3 percent / year.
"If you do not do anything about it, about 30 to 50 percent of the muscle mass is gradually lost until the age of 80", explained Professor Dr. med. med. Cornel C. Sieber, Chair of the DGIM 2017/2018 in a communication.
But how does one recognize that a sarcopenia is present? "In sarcopenia, muscle mass, muscle strength - such as the gripping power of the hands - and the muscle function - for example, the walking speed of the patient or the ability to get up from the chair - diminished."
"A circumference of the lower leg of less than 31 cm is also an indication of the presence of sarcopenia."
Prerequisite for physical performance
A good musculature is the prerequisite for physical performance. "It is also crucial to handle everyday activities such as getting up, dressing, climbing stairs or shopping independently," said the doctor.
In addition, a trained muscles help to reduce the risk of falling. It increases the resistance and helps to maintain the cardiovascular system, metabolism and brain functions.
A good muscle corset is also helpful for the recovery after surgery: "If the patient can actively participate, early mobilization and rehabilitation will be better."
Stay physically active
"Nevertheless, the awareness of sarcopenia, even among us doctors, so far rather low," said Professor Sieber. One can counteract the muscle wasting within certain limits: "Muscle building is possible up to the highest age."
Therefore, he advises to take every opportunity to be physically active. "Especially older people, who are already sitting a lot, should interrupt longer periods of sitting regularly by getting up and walking a few minutes for a few minutes."
Optimal would be a targeted physical activity of 150 minutes per week, divided into five units on different days.
Other experts also repeatedly point out the importance of regular exercise in order to stay fit and healthy until old age.
High protein diet
Even with good nutrition, the sarcopenia can be slowed down. "In old age, the body can use protein less. At the same time, he needs more of it, "explained Professor Sieber.
Proteins are essential building blocks for muscle tissue. "That's why older people should eat more of them." He recommends a daily protein intake of 1.0-1.2 grams per kilogram of body weight (even a little more in the case of hives).
This is more than the recommended amount of 0.8 grams per kilogram of body weight per day for healthy adults. Often this can only be achieved by the additional intake of protein-rich supplements, which can be prescribed by the attending physician.
But buttermilk contains the protein leucine, which supports muscle growth, in quite a high concentration.
Cottage cheese is also one of the foods that can increase muscle growth.
"A balanced Mediterranean diet is optimal. These include lots of vegetables and fruits, olive oil, eggs and nuts. The protein should come more from plants and fish, as from red meat, "said the physician.
"Even a moderate wine consumption is allowed. A reasonable calorie intake of 25-30 Kcal per kilogram of body weight and about 1.5 liters of hydration are important especially in old age. "
Vitamin D for muscle maintenance and strengthening of the bones
Vitamin D has also been shown to be effective in maintaining muscle and strengthening the bones. Here the geriatric physician recommends the intake of at least 800 International Units (IU) of vitamin D daily.
Especially in the cold winter months with little sunshine, the additional intake of the vitamin may be useful.
According DGIM is currently being researched to the effect of other nutrient inputs to halt muscle loss. For a final recommendation, it was still too early.
"Sarcopenia as a risk factor for functional loss should be addressed before patients experience irreversible limitations," said Professor Dr. med. Dr. H. c. Ulrich R. Fölsch, Secretary General of the DGIM from Kiel.
In retrospect, it would be much harder to recover lost terrain. "Especially against the background of the increasing aging of our society, a rethinking of all involved - doctors, nurses, physiotherapists and patients - in the direction of prevention is required." (Ad)