We’ve all encountered the jar lid that just won’t budge. We might have tried hammering it on the counter or running it under hot water, and if all else failed, we probably asked someone for help. Over the years, it may seem like those stubborn eyelids are getting stronger, but for many people, the problem is that their hands and body are becoming weaker.
Could your health status be in the palm of your hand? It’s not that simple, but your hand grip strength is an important indicator of overall muscle strength and can tell you a lot. An often overlooked aspect of the aging process, the loss of muscle mass, remains largely undiagnosed, with symptoms such as decreased hand grip strength generally being dismissed as something that occurs when you grow up. According to a multicontinental study involving healthy elderly population, 17.5 percent of Indians had excessive loss of muscle mass, also known as sarcopenia. This is a much higher figure than other Asian countries and Europe.
The health of our muscles can often tell us how we will age and how we can measure and rebuild muscle health to reduce the effects 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 along with strength and function as they age. Weakening of muscles is not just a disease of old age, but it starts very early in life. In fact, starting at age 40, adults can lose up to 8 percent muscle mass per decade. After age 70, this rate potentially doubles. In India, the prevalence of sarcopenia is observed in every third male or every fifth female. Globally, an estimated 50 million people are affected by the condition, and this number is expected to rise to more than 200 million over the next 40 years.
Loss of muscle mass can reduce energy and movement, increase the risk of falls and fractures, and hinder one’s recovery and survival from illness or surgery. When it comes to measuring muscle mass, it is a better indicator of health than the widely used measurement tool body mass index, or BMI.
measuring 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. So, how do you test your muscle strength? The grip test is a simple test you can do for yourself that’s as simple as opening a jar, squeezing an orange, or finding out the strength of your handshake. If you notice a difference in your strength, it’s time to take action.
Chair challenge test is also a simple measure of your muscle strength which can help you take timely corrective measures. The time it takes to do 5 sit-ups on a 43 cm (1.4 ft) chair can determine muscle age.
Also Read: 10 Signs That Prove Your Gut Health Is Bad
Rebuilding muscle and strength while dealing with sarcopenia
Although this invisible condition is not talked about enough, the good news is that muscle mass and strength can be rebuilt and regained through a combination of strength exercise and a balanced diet with adequate nutrients. Here’s how you can do that:
No matter how short your time, don’t skip breakfast. Breakfast is the powerhouse of nutrition that your body needs to take you through the next day. You should eat nutritious and rich foods like eggs, whole grains, fruits and dairy, which can help you stay satiated as well as keep your energy levels high.
Ensure daily physical activity as it can go a long way in strengthening the muscles. You can start by incorporating simple activities like walking, cycling, swimming, jogging, playing badminton/cricket or even climbing stairs into your daily routine. One hour of physical activity per day can make a significant difference in muscle strength and health.
IDENTIFY AND MEET YOUR DAILY PROTEIN REQUIREMENTS – Consuming enough high-quality protein per day (approximately 1 g/kg of body weight) along with physical activity will allow your body to optimize protein intake for muscle building and restoration throughout the day can help.
Take nutritional supplements- Although a regular and balanced diet is essential for building strong muscles as you age, some nutritional deficiencies can persist. To bridge these gaps, people should include a balanced nutritional supplement like Ensure HMB in their diet. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation may help maintain and restore lean body mass, muscle strength, and function in adults.
Muscles play an important role in many aspects of life, and there are several effective ways to test and improve muscle health to effectively combat sarcopenia. Through awareness, education and action, we can empower ourselves and others to prioritize muscle health by adopting healthy lifestyle habits and promoting a vibrant and active aging experience. Together, we can build a future where healthy aging and strong muscles go hand in hand, enabling us to live life to the fullest at every level.
(Dr. Irfan Shaikh, Head, Medical & Scientific Affairs, Abbott’s Nutrition Business)