Sarcopenia is a progressive and generalised skeletal muscle disorder involving the accelerated loss of muscle mass and strength that is associated with increased adverse outcomes including falls, functional decline, frailty, and mortality.

The MENA region, like many parts of the world, is experiencing a demographic transition with an increasing aging population. The median age across the MENA region is 29.6 years old¹, indicating a younger population overall, but the population is aging due to factors such as improved healthcare leading to higher life expectancy and lower infant mortality rates. This demographic shift towards an older population is creating new challenges for healthcare systems, including the management of age-related conditions such as sarcopenia.^2,3
 

Take the SARC-F questionnaire to screen yourself for possible sarcopenia

Have you checked on your muscle health lately? The first thing to do is to find out if you are at risk of sarcopenia and if you need to strengthen the muscles. You can use the adapted version of the self-screening questionnaire, called SARC-F, below. Find out if you or your loved one is at risk of sarcopenia.
 

SARC-F explained

Strength, Assistance in walking, Rise from a chair, Climb stairs, Falls

After SARC-F: how to prevent or treat sarcopenia?

Once you are done with the self-assessment, there are 3 main changes that you can make to your lifestyle to treat or prevent sarcopenia.

Exercise daily

Start practicing resistance-based exercises, using resistance bands or weights. Walking and keeping active are also key to maintain a healthy lifestyle. Every day is key. It is better to do a little bit every day, than one big session once a week.

Add oral nutritional supplements to your diet

Studies have shown that in order to maintain muscle mass and muscle health as we age, we need more protein in our diet. In addition, HMB (β-hydroxy-β-methylbutyrate), which supports muscle building and prevents muscle loss, when taken as part of an oral nutrition supplement, may be beneficial for building and preserving muscle mass in older adults, according to the SHIELD Study⁴ , by Changi General Hospital (CGH), SingHealth Polyclinics (SHP), and Abbott. In fact, adults with malnutrition risk who consumed two glasses of an oral nutritional supplement with HMB and were supported with dietary counselling were 3x more likely to have lower nutritional risk; significantly improved leg strength at 90 days and significantly improved handgrip among females at 180 days.
 

What is HMB?

HMB is a leucine metabolite that helps counteract muscle loss. It is present in small quantities in foods such as avocados, citrus fruit, broccoli, cauliflower, asparagus, eggs and beef. Although leucine is found in food, adequate HMB is difficult to get from the diet alone. It is also known that levels of HMB in the body, may decrease with age.
 

Get enough vitamin D

Vitamin D is vital to maintain normal muscle function. You need 600-800 IU/Day of Vitamin D. Get your daily dose of sunshine! Step outside and enjoy the sun. The SHIELD study has also shown that the consumption of 2 servings of the specialised ONS with HMB daily, improved Vitamin D levels.

Take the SARC-F test today and make it a family habit to live life strong. It is never too late to start improving your muscle health.

References:
^1. https://www.statista.com/topics/5242/demographics-in-mena/ - as accessed on 26 May, 2024
^2. https://www.sciencedirect.com/science/article/pii/S1319562X20306239 - as accessed on 26 May, 2024
^3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9099718/ - as access on the 26^th May, 2024
Chew, S.T.H., Kayambu, G., Lew, C.C.H. et al. Singapore multidisciplinary consensus recommendations on muscle health in older adults: assessment and multimodal targeted intervention across the continuum of care. BMC Geriatr 21, 314 (2021). https://doi.org/10.1186/s12877-021-02240-8