A multi continental study found 17.5% Indians experience advanced muscle loss, higher than Asian and European countries. Sarcopenia, or advanced muscle loss, occurs when individuals lose significant muscle mass, strength, and function as they age. It starts early in life, with adults losing up to 8% of muscle mass per decade at 40. The prevalence of sarcopenia is high in India, with an estimated 50 million people affected globally, and it is expected to increase to over 200 million in the next 40 years.
Sarcopenia, or advanced muscle loss, affects every 3rd man or 5th woman in India and affects 50 million people globally. Adults lose up to 8% of muscle mass per decade at 40, potentially doubled after 70.
This loss can reduce energy, increase falls and fracture risks, and compromise recovery and survival from sickness or surgery. Dr. Irfan Shaikh, Head, Medical & Scientific Affairs at Abbott’s Nutrition business sheds light on how our muscle health can often tell us how we are going to age and how we can measure and rebuild muscle health to reduce the effect of sarcopenia as we age.Dealing with sarcopenia requires a balanced diet and strength exercises to rebuild muscle and strength. Here is how you can do that:
• Don’t skip breakfast-no matter how scarce your time is. Breakfast is the powerhouse of nutrition that your body needs to take on the day ahead Consume nutrient-dense, well-rounded meals with eggs, whole grains, fruits, and dairy for fullness and high energy levels.
• Ensure daily physical activity- as it can go a long way in making muscles stronger. Include daily physical activities like walking, cycling, swimming, jogging for improved muscular strength and health.
• Identify and meet your daily protein needs – Consume high-quality protein daily and engage in physical activity for optimal muscle building and restoration.
• Embrace nutrition supplements- A balanced diet is crucial for building stronger muscles, but nutritional deficiencies may persist. Ensure HMB (Beta-hydroxy-beta-methylbutyrate) supplementation helps maintain lean body mass, muscle strength, and function in adults.
