Sarcopenia
Age related decline in skeletal muscle mass is known as sarcopenia- the involuntary loss of muscle mass, strength and function. Sarcopenia is likely a multifactorial condition that impairs physical function and predisposes to disability. It is associated with various consequences like impaired performance, increased vulnerability and frailty. Sarcopenia increases the risks of falls, vulnerability to injury and consequently, can lead to functional dependence and disability.
Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. A decrease in muscle mass is also accompanied by a progressive increase in fat mass and consequently changes in body composition, and is associated with an increased incidence of insulin resistance in the elderly.
Gender Differences
Various factors can contribute to the condition of sarcopenia and gender differences are one of them.
One study showed a significant increase in sarcopenia with increasing age in both genders, but it was more prevalent in the woman of the youngest age group (<70 years).
Another study showed an earlier decrease in skeletal muscle, organ mass and resting energy expenditure in women as compared to men.
This difference is attributed to gender and age-related endocrine changes.
There is a decline in testosterone levels for both genders with age contributing to the onset of muscle loss. There is a considerable difference between the testosterone levels of elderly and young women. Besides this estrogen is also lost at the rate of 80% per year in postmenopausal women.
Avoiding Muscle Loss
Nutrition and exercise.
While nutrition provides the fuel to muscle, exercise is what strengthens muscle. Inactive lifestyle accelerates the process of muscle loss. The best way to limit the extent of loss of muscle strength is by staying physically active all through life. But if you’ve been sedentary and have lost strength, the answer is still exercise.
Muscle loss in women can be countered with resistance training.
Author: Akshita Arora, Advanced Coach at FITTR and INFS Faculty
