Muscle weakness is dangerous and reaches thousands of people, but it can be prevented!
The doctor is an enemy in all age groups, but in the case of the elderly, it could be the difference between life and death
This is because falls are the second cause of death in the elderly in Brazil, according to a survey by the Ministry of Health. From 2013 to 2022, the number of deaths down between them went from 4,816 to 9,569 and one of the reasons behind these tragic accidents can precisely muscle weakness, that is, the loss of muscle strength.
Weakness is not necessarily a symptom of the disease, which can be sad as it can arise due to suitable bad or even careful health problems. To better understand everything about muscle weakness, including how to prevent it and fight it, Malu He spoke to the physiotherapist Ana Cristina de Souza, a RelaxMedic consultant. Check!
What are the signs of muscle weakness that warn that the elderly should observe?
“The elderly should observe signs as a difficulty in raising themselves from chairs or beds, loss of balance, excessive tiredness after simple activities, reduction of force by transporting frequent muscle pain or cramps, reduced muscle mass (thinner muscles) and difficulty walking or performing daily tasks. These symptoms can indicate the loss of muscle mass and should be accompanied by medical care.”
What are the main nutrients that help prevent muscle weakness?
“Nutrients as proteins (for the construction and repair of the muscles), vitamin D (help in muscle function and absorption of calcium), calcium (important for bones and muscles), magnesium (help in contraction and muscle relaxation), omega-3 fatty acids (essential for fat proteins) (essential for zinc) and synthsis for synthsis (Essential for Synthsis (essential for Sinthishis (essential for fat protections). Nutrients, which are found in foods such as meat, fish, eggs, vegetables, nuts and dairy products, help strong muscles and prevent muscle weakness.
How to start preventing muscle weakness already in youth?
“A balanced diet, rich in proteins, vitamins and minerals, is essential for the health of the muscles, as well as maintaining a healthy weight to avoid an overload on the muscles. It is essential to adopt a strength routine, such as bodybuilding and functional training, to strengthen muscles. Alcohol and tobacco and perform regular medical checks can help identify problems in advance.
Strengthen the muscles!
Have you already understood the importance of physical activity against muscle weakness, but don’t you know in which exercises to invest? Among the suggestions of the physiotherapist are:
- Bodybuilding with light weights or elastic bands;
- Squat;
- Arm pushup (modified);
- Basic exercises (such as cards and abs);
- Walks;
- Aerobic activities;
- Balance exercises (such as being in one foot);
- Heel lifting.
“These exercises improve strength, mobility and balance, being important to prevent falls and maintain autonomy”.
Is it possible to reverse muscle weakness with food and exercise?
“Yes, adequate, diet rich in proteins, vitamins and minerals and force exercises, such as bodybuilding and training with elastic bands, can reverse the weakness of the muscles. These factors help to strengthen and regenerate the muscles. However, if weakness is caused by serious medical conditions, an additional treatment such as physical therapy or medicines may be necessary.”
Men against women
Ana Cristina explains that, yes, there are differences in muscle weakness between men and women. In the case of men, the fall of testosterone with age can accelerate muscle loss, while for women the problem is more related to the lack of estrogen. “They should focus on force exercises (bodybuilding) to preserve muscle mass; while, in impact activities such as walks. Protein nutrition is also essential to help in this process in both genres,” says the physiotherapist.
How do new technologies help to fight muscle weakness?
“One of the options is EMS (muscle electrical stimulation) technology, which is a method that uses electrical impulses to stimulate muscle fibers, inducing muscle contractions in a controlled way. Specific dextuci emit low intensity electric currents, generating a refueling program that activates a rehabilitation program.
Are there any contraindications EMS?
“EMS can be useful for people with mild to moderate muscle weaknesses, such as elderly or rehabilitation patients, helping to strengthen muscles and accelerate recovery. However, it is not suitable for those who have brands, heart problems, serious neuromuscular diseases, convulsions or open wounds on the skin. Doctors or physiotherapists should always guide use to guarantee safety and efficacy.”
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
