You may not know what sarcopenia means, but this condition could happen to anyone. As you get older, you may experience a loss in muscle strength and mass that accelerates with age. This condition is known as sarcopenia.
When muscles weaken and decrease over time, even the simplest tasks can become very challenging. It can be harder to walk, lift an object, or bend over. Fortunately, there are many treatment options that can help prevent and reverse sarcopenia.
Let’s explore what causes sarcopenia, symptoms you can watch out for, and what you can do to help you maintain your muscle health as you age.
What Is Sarcopenia?
The definition of sarcopenia is the age-related loss of muscle strength and mass. This is a very common condition, and many older adults have it. As we age, we experience a reduction in the size and number of our muscle fibers. Muscle strength and mass gradually decline around age 35 and continue to decline at a rate of 1–2% per year. After age 60, this decline continues at a faster rate, with some people losing 3% of muscle strength and mass per year.
This condition can impact your quality of life by making common daily tasks more difficult to do. Many people with sarcopenia are also at a higher risk of falls and fractures due to weakened muscles. This muscle loss can cause some individuals to lose their independence, as they may need help with more activities. Fortunately, even as the body ages, there are many treatments for sarcopenia that can help improve strength, muscle mass, and mobility to help regain a better quality of life.
What Causes Sarcopenia?
Knowing the different causes of sarcopenia may help you in your efforts to help prevent this condition. The most common causes include:
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Age:
As the biggest cause of sarcopenia, the natural aging process causes you to lose muscle mass over time. The older you get, the faster your muscle strength and mass can accelerate.
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Lack of Exercise:
Not getting enough exercise, particularly resistance training, may lead to muscle atrophy. When this happens, your muscles shrink and won’t be able to build new muscle tissue.
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Poor Nutrition:
Lacking certain nutrients in your diet can impact your muscle health, leading to sarcopenia. It’s important to get plenty of protein, Vitamin D, calcium, and other minerals to help prevent muscle loss.
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Poor Nutrition:
Lacking certain nutrients in your diet can impact your muscle health, leading to sarcopenia. It’s important to get plenty of protein, Vitamin D, calcium, and other minerals to help prevent muscle loss.
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Hormonal Changes:
As we age, our estrogen and testosterone levels decline, which can contribute to sarcopenia. When these hormone levels decrease, it’s more difficult for muscle cells to regenerate.
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Certain Medical Conditions:
Many diseases can lead to hormonal imbalances, reduced physical activity, or a buildup of inflammation in the body. Some conditions may also make it harder for the body to absorb nutrients that are important for muscle health.
Sarcopenia Symptoms
Sarcopenia can have a significant impact on your life. It can make it harder to do common everyday tasks and put you at risk for falls and fractures.
Here are some of the most common symptoms of sarcopenia:
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Muscle Weakness:
As the most common symptom, you may feel weak when your muscle strength and mass decline. This muscle weakness can increase your risk of falling.
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Fatigue:
Losing muscle strength can cause you to feel tired even when you try to perform a simple task. Being fatigued can lead to further inactivity, making it harder to regain strength.
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Decreased Muscle Size:
As your muscle loss continues, you may notice that you have thinner arms and legs. As muscle weakness and fatigue may cause your physical activity to decrease, your muscles can become smaller.
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Difficulty Performing Daily Tasks:
People with sarcopenia often find it harder to do simple activities such as walking, climbing stairs, and reaching for an object on a shelf.
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Trouble Balancing:
With weaker muscles and lower energy, it can be challenging to maintain your balance, increasing your risk of a fall.
If you’ve experienced any of the symptoms above, don’t worry. You have several treatment options to explore that may help you regain some of your strength and improve your quality of life. The earlier you can treat these symptoms, the better your outcome may be.
Traditional Sarcopenia Treatment Options
Experiencing the symptoms of sarcopenia can be discouraging, but there are many treatments you can try to improve your condition. One or more of these traditional options may help you improve your muscle health, build strength, and improve your mobility:
Physical Activity
Easing into a regular exercise routine may help build your muscle mass, increase your strength, and improve your quality of life. Physical activity can also reduce inflammation in your body, which can worsen muscle loss.
The types of exercises that may help improve your sarcopenia include:
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Resistance Training:
Exercising with weights, resistance bands, or kettlebells can help build your muscle strength and mass. You can start with lighter weights and gradually increase them as you get stronger.
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Aerobic Exercises:
This type of exercise can improve your endurance and the rate at which your body builds and repairs your muscles. Walking and swimming are great examples of aerobic exercises.
Good Nutrition
Protein is a macronutrient that can boost energy, build muscle, and repair muscle tissues in the body. Eating a balanced diet with plenty of protein can help you preserve muscle mass. It’s also helpful to eat protein throughout the day. Generally, dairy, lean meats, legumes, and eggs are good sources of this macronutrient. Other nutrients that can help improve muscle health include Vitamin D, calcium, and creatine. To find out what you should be eating to build muscle strength and mass, you can talk to your provider.
Physical Therapy
Going to physical therapy may be a great option if you’re experiencing signs of sarcopenia. A physical therapist can tailor a treatment plan based on your needs and guide you through exercises that may help improve mobility and strength. You will also be monitored throughout treatment, so if you’re at risk of falling, you feel supported by a physical therapist who can ensure your safety.
How Functional Health May Help Prevent Sarcopenia
Functional health focuses on your ability to perform daily activities. It takes into consideration how different parts of your body work together to help you move and maintain stability. To have good functional health, you need to live a healthy lifestyle, manage stress, and eat a healthy diet.
At Mosaic Medical Beverly Hills, we have several non-invasive treatment options that may help improve your functional health by increasing your muscle strength. We’re proud to offer the following treatments:
Emsculpt NEO
Emsculpt NEO is a non-invasive treatment that uses high-intensity focused electromagnetic energy (HIFEM) energy to build muscle. In one 30-minute session, it can induce 20,000 strong muscle contractions to increase muscle strength and mass. This treatment also uses radiofrequency (RF) heat to reduce fat, which can decrease stress on your joints and help improve mobility. Many people describe Emsculpt NEO as feeling like a strong workout, and don’t feel pain during their session. You may feel some muscle soreness after treatment, but this side effect is usually temporary and mild.
Emsella
Like Emsculpt NEO, Emsella is a non-invasive treatment that uses HIFEM energy to strengthen muscles. However, Emsella is a chair that specifically treats the pelvic floor. During a 30-minute session, this treatment induces 11,000 contractions to mimic the effect of Kegel exercises and strengthen pelvic muscles. It’s normal to feel vibrations during this treatment, but they are not painful. If they feel too intense, your provider can adjust the setting for your comfort. You may feel some muscle soreness after treatment, but this side effect is temporary. With Emsella, you may be able to improve core stability, balance, and mobility. This treatment can also help address urinary incontinence and enhance your sexual health.
Core To Floor Therapy
The great news about Emsculpt NEO and Emsella is that you don’t have to choose one over the other. You can use both treatments to help prevent or address existing sarcopenia. At Mosaic Medical Beverly Hills, our “Core to Floor” treatment protocol combines Emsculpt NEO and Emsella to help strengthen your abdominal and pelvic floor muscles. This combination can help improve posture, balance, and continence.
Build Strength For Saropenia Prevention At Mosaic Medical Beverly Hills
While we can’t control every aspect of the aging process, there’s so much we can do to maintain muscle strength. A balanced diet, exercise, and non-invasive treatments like Emsculpt NEO and Emsella can make a big difference in preventing sarcopenia. If you are experiencing symptoms of age-related muscle loss, don’t worry. At Mosaic Medical Beverly Hills, we’ve seen many people with sarcopenia improve their strength, muscle mass, and quality of life with these painless and non-invasive treatments. We’d like to help you, too.
As the leading provider of Emsculpt NEO and Emsella, we’re proud to serve Beverly Hills, West Hollywood, Los Angeles County, and the Golden Triangle. To take the next step toward regaining muscle strength, call us at (310) 854-3580 today to set up an appointment at Mosaic Medical Beverly Hills.
