Understanding Sarcopenia: The Battle Against Muscle Decay

Sarcopenia, characterized by a loss of muscle mass and strength, is a common consequence of aging. This can lead to reduced mobility, increased susceptibility to falls, and reduced overall function. The good news is that incorporating exercise into your daily life can significantly alleviate these effects.

The Importance of Movement for Aging Muscles:

1. Slowdown Muscle Decay: Regular exercise is an important tool in the fight against sarcopenia. It helps maintain muscle mass and slows down the degeneration that often accompanies age. Strength training exercises in particular play an important role in maintaining and building muscle strength.
2. Increasing Flexibility: Incorporating exercises to improve flexibility, such as yoga or tai chi, can improve range of motion and reduce the risk of injury. This will help you stay mobile and catch yourself if you stumble so you don't fall.
3. Improving Mental Well-being: Movement is not just about physical health; it also has a huge impact on mental well-being. Exercise releases endorphins, which can reduce stress and help you maintain a positive attitude.

Tips for Maintaining Muscle Strength Through Exercise:

1. Aerobic Activities: Consult with a doctor or healthcare professional to create an exercise regimen for your specific needs. Aim to engage in at least 150 minutes of moderate-intensity aerobic exercise each week. This can be brisk walking, swimming or cycling. Aerobic exercise improves cardiovascular health and contributes to overall fitness.
2. Strength Training: Combine strength or resistance exercises at least two days a week. Focus on key muscle groups using bodyweight, resistance bands, or free weights.
3. Flexibility Exercises: Perform activities that increase flexibility, such as yoga or Pilates. These exercises improve balance and coordination, which are essential for preventing falls.

Nutrition for Filipino Seniors:

In the context of a Filipino diet, nutrition plays a pivotal role in supporting muscle health. Here are tips for healthy eating:

1. Balanced Meals: Choose a balanced diet with a mix of proteins, carbohydrates and healthy fats. This includes lean meat, fish, whole grain products and various colorful vegetables.
2. Local Superfoods: Explore local foods like malunggay, kamote and saba bananas. These nutrient-dense options provide essential vitamins and minerals.
3. Proper Proportions: Use tools like the DOST's Pinggang Pinoy which provides a visual aid to help prepare the right amount of food for a well-balanced serving for every meal.
4. Hydration: Drink adequate amounts of water every day to maintain proper hydration. The Institute of Medicine recommends around an intake of 3-4 liters of water daily.¹
5. Supplementation: Consider nutritional supplements like Ensure Gold that are specifically designed to meet the needs of older adults. It provides essential nutrients, including HMB and triple protein, to support muscle health and slow down muscle decay with proper diet and exercise.

Embracing movement and a nutritious Filipino diet create a powerful synergy in the fight against muscle loss. By incorporating these habits into their daily lives, older adults can enjoy not only physical strength but also a vibrant and satisfying quality of life. Remember that it is never too late to prepare for a healthier and more active future.

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REFERENCES

¹ Institute of Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. The National Academies Press.

Distéfano, G., & Goodpaster, B. H. (2017). Effects of exercise and aging on skeletal muscle. Cold Spring Harbor Perspectives in Medicine, 8(3), a029785.

https://doi.org/10.1101/cshperspect.a029785

Gumaru, M. (n.d.). Pinggang Pinoy. FNRI Website.

https://fnri.dost.gov.ph/index.php/116-pinggang-pinoy

Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405–410.

https://doi.org/10.1097/01.mco.0000134362.76653.b2