Sarcopenia, a condition that affects the elderly, involves a significant reduction in mass and strength
Although we are common to start losing the 40 muscle mass, the research shows that combining healthy diet, physical activity and adequate sleep helps to curb this process, reducing the risk of sarcopenia. This disorder, marked by the significant reduction of mass and strength, compromises the quality of life of the elderly.
Posted in May in the magazine Nutrientsa review of the studies, conducted by researchers of Spain, It comes to strengthen the role of food in combat both sarcopenia and fragility syndrome, a condition also characterized by muscle deficits, as well as indisposition and weakness.
Meals to avoid muscle loss
Scholars have focused on Mediterranean dietconsisting of vegetables, fruit, whole grains, oil seeds (walnuts, nuts and the like), fish, lean dairy products, olive oil and little space for red meat.
Therefore, among the results, they observed that adhesion to the food plan contributes to an improvement in body composition and metabolic parameters, with positive impacts on muscle mass. The conclusion came after the analysis of another one hundred articles, including observational studies, meta-analysis and clinical studies, which involved over 87,000 elderly people from various countries.
However, there are points that deserve attention, such as the predominance of observational research, which do not establish a relationship of cause and effect, in addition to the criteria adopted to classify the Mediterranean diet. “But the review brings a wide and modern perspective on the subject, indicating a promising direction in the scenario of healthy aging”evaluate the nutritionist Jésika Martins Siqueirafrom Iris Rezende Machado Municipal Hospital – Aparecida de Goiânia (HMAP)public unit in Goiás administered by Einstein.
Even if the drop in muscle mass occurs naturally over the years, it is essential to be careful to be reduced to a minimum and do not cause greater damage to the body. “With the progress of age, biochemical changes occur, such as the reduction of the production of some hormones, which influence the functioning and characteristics of the muscle fibers”, Explains the nursing doctor Diogo Oliveira Toledofrom Einstein Hospital Israelita.
With this, some biological processes, responsible for the toning of the legs and arms, for example, become efficient as before. It is the so -called primary sarcopenia. “The secondary is related to some diseases, such as heart failure and cancer. Furthermore, they are associated with long periods of hospitalization, which favor catabolism, that is, muscle degradation to meet energy needs”, Comments Toledo.
Well beyond aesthetics
When Sarcopenia is not detected – through clinical tests and images – the risk of falling and postural instability grows. Consequently, it translates into insecurity for the practice of everyday exercises and activities. In fact, a long time has passed since showing the muscles was just an aesthetic problem. There is no lack of evidence that healthy muscles favor the cardiovascular system, the brain and even immunity.
Therefore, more and more studies indicate the importance of preventing sarcopenia. “But the term itself seems to make it difficult to understand the disease,” complains about the nutrologist. The word sarcopenia comes from the Greek: Sarx means meat and penia, loss. “Different from osteoporosis, which easily refers to the bone”, Compare.
Even both tend to emerge together. Just as we speak “Savings” DAnd football to guarantee a strong skeleton for life, you have to take care of the muscles at the beginning. In the case of muscles, the key nourish is the protein. “Plays a crucial role in the construction and maintenance of skeletal muscle mass “, The nutritionist says.
Allies of muscle mass
It is recommended to change the sources of protein, betting on the variety. The group of legumes, which contemplates beans of all kinds, must be in everyday life. “This food can enter the chickpea place, which is common in the Mediterranean diet”, He teaches Jésika Siqueira.
Lentil and pea are also options. Among the alternatives of the animal origin and to follow the Mediterranean model, it is worth the priority to priority to fish and seafood. The nutritionist suggests the consumption of low-cost and more convenient sardines which, in addition to proteins, contain omega-3, a fat with anti-inflammatory potential. There is evidence that fighting inflammation is another strategy that contributes to muscle integrity.
Even an increasingly consolidated tactic by science is the care of the intestinal microbiota. Studies show that when there is a balance between bacteria that live in the intestine, the probability of proinflammatory substances that travel through blood flow, shooting damage to the body. Therefore, fiber suppliers of vegetables, whole grains and seeds are welcome.
The elderly population, in particular those who have obesity, is susceptible to low -level systemic inflammation paintings known as infammatians and also in favor of Sarcopenia.
In this sense, another essential group is that of antioxidants, which neutralize free radicals – the molecules that are in excess are behind the clothing of the muscles. Here all types of fruit, vegetables and walnuts come here that guarantee these substances. However, polyphenols, carotenoids and vitamins A, c and e e distinguish yourself. “They act against oxidative stress that can influence muscle integrity”, Siquaira explains.
The fruits are large sources of these antioxidants: the most banal, the case of mango, papaia and grapes, which crosses Acerola and all citrus fruits, even natives such as Jabuticaba, also Pitania and Acai. Anacardi e TO Create the list.
The importance of lifestyle
Ademia, it is worth noting that the Mediterranean diet It goes far beyond the menu: it includes physical activity outdoors, free time, rest, stress control, social life, among other aspects.
Therefore, to guarantee the strong muscles, the exercises must enter the routine. Although ideal is practicing physical activity from childhood, there is always time to run after the damage. Just choose the one you like most.
And don’t forget the importance of sleeping well. “During sleep, fundamental hormones are released for the recovery and maintenance of muscle mass”, Pointizza Diogo Toledo. With these attitudes, in addition to the muscles, the whole body wins.
*Text of Regina Célia Pereirafrom the Einstein Agency
Source: Terra
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