We’ve all had to deal with a jar lid that won’t budge. Maybe we tried pounding it on the counter or holding it under hot water, and if all else failed, we probably asked someone for help. Over the years, it might feel like those stubborn eyelids are getting stronger, but for many people the problem is that their hands and body are simply getting weaker.
Could your health be in the palm of your hand? It’s not that simple, but your grip strength is a vital indicator of overall muscle strength and can tell you a lot. Muscle loss, an often overlooked aspect of the aging process, remains largely ignored, with symptoms such as decreased hand grip strength generally dismissed as something that happens as you get older. According to a multicontinental study of a healthy elderly population, 17.5% of Indians had advanced muscle loss, also known as sarcopenia. This is a considerably higher figure than in other Asian countries and Europe.
Our muscle health can often tell us how we will age and how we can measure and rebuild muscle health to reduce the effect of sarcopenia as we age.
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Sarcopenia and your health
Sarcopenia, also known as advanced muscle loss, occurs when a person loses a large amount of muscle mass as well as strength and function as they age. Muscle loss is not just a disease of old people, but it starts very early in life. In fact, adults over the age of 40 can lose up to 8% of their muscle mass per decade. After age 70, this rate potentially doubles. The prevalence of sarcopenia has been observed in one out of three men or one out of five women in India. Globally, it is estimated that 50 million people are affected by this disease, and this number is expected to increase to more than 200 million over the next 40 years.
Muscle loss can reduce energy and movement, increase the risk of falls and fractures, and also compromise a person’s recovery and survival after illness or surgery. When it comes to measuring muscle mass, it’s also a much better indicator of health than the widely used measuring tool, body mass index or BMI.
Measure muscle mass
Why is measurement so important? Sarcopenia is considered a hidden or invisible condition because unless you test your muscle strength, you may not know if you are losing muscle mass. So how do you put your muscle strength to the test? The grip test is a simple test you can do yourself, as simple as opening a jar, squeezing an orange, or detecting the strength of your handshake. If you see a difference in your strength, it’s time to act.
A chair challenge test is also a simple measure of your muscle strength that can help you take timely corrective action. The time you take to do 5 sit-ups in a 43 cm (1.4 foot) high chair can determine muscle age.
Also read: 10 signs that prove you have poor gut health
Rebuilding muscle and strength in the face of sarcopenia
Although this invisible condition is not talked about enough, the good news is that muscle and strength can be rebuilt and recovered through a combination of strength exercises and a balanced diet with enough nutrients. Here’s how:
Don’t skip breakfast, even if your time is limited. Breakfast is the engine of nutrition your body needs for the day ahead. You should eat nutrient-dense, well-balanced meals with foods like eggs, whole grains, fruits, and dairy products that can help keep you full while keeping your energy levels high.
Be sure to engage in daily physical activity as this can go a long way in building muscle strength. You can start by including simple activities like walking, cycling, swimming, jogging, badminton/cricket or even climbing stairs in your daily routine. One hour of physical activity each day can make a significant difference in muscle strength and health.
Identify and meet your daily protein needs – Consuming enough high-quality protein daily (approximately 1g/kg body weight) along with physical activity can help your body optimize protein for building and restoring muscle All day long.
Adopt nutritional supplements – Although a regular and balanced diet is essential for building stronger muscles as you age, some nutritional deficiencies may persist. To fill these gaps, people should incorporate balanced nutritional supplements such as Ensure HMB into their diet. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation may help maintain and restore lean body mass, muscle strength, and function in adults.
Muscle plays an important role in many aspects of life, and there are many effective ways to test and improve muscle health to effectively deal with sarcopenia. Through awareness, education and action, we can empower ourselves and others to prioritize muscle health by adopting healthy lifestyle habits and supporting a dynamic and healthy aging experience. active. Together, we can build a future where healthy aging and strong muscles go hand in hand, allowing us to live life to the fullest at every stage.
(Dr Irfan Shaikh, Head of Medical and Scientific Affairs at Abbott’s Nutrition business)