ALERT! Muscle Mass loss

Although a consensual clinical definition of Sarcopenia does not exist, it usually refers to the loss of muscle mass, accompanied by the loss of muscle strength, leading to limited mobility. Several factors cause sarcopenia, such as chronic diseases triggered by inflammation, age-related muscle decline, diminished activity, poor nutrition, and hormonal changes to name just a few.

In the case of prolonged or even short immobility due to a disease, rapid skeletal muscle loss ensues. Therefore, it is primordial to include an exercise program—weight resistance training—along with a diet based on nutrient rich foods in the management of Sarcopenia in older adults. Accordingly, significant improvements will be made.

A study published in the “Journal of Nutrition” established that “Vitamin C, a water-soluble vitamin obtained by consumption of fruits, vegetables, and their products in the diet could prevent age-related loss of skeletal muscle.” It is thus vital to check for Vitamin C deficiency, in which case, it would be recommended to add Vitamin C rich foods into the diet, such as apples, beets, blueberries, elderberries, leafy greens, oranges, pomegranates, red grapes, sweet potatoes, tomatoes and quinoa. Several other studies even demonstrated that “muscle atrophy was reversed by reintroduction of vitamin C into the diet.”

Elsewhere in the literature, it is noted that a quality diet for older adults comprises “sufficient intakes of protein, vitamin D, long-chain polyunsaturated fatty acids” (Omega 3 and 6) and “antioxidant nutrients” (vitamin C, vitamin E, Beta-Carotene, and Lycopene).

To sum up:

Exercise + Quality Nutrition + Vitamins + Omega3 and 6 = Less Muscle Loss

Sources:

Journal “Nutrient” – Jeremy D. Waltson – June 2014

“The Journal of Nutrition” – Vol. 150 – Issue 10 – 2020

Journal “Clinical Nutrition” – Vol. 37 – Issue 4 – August 2018