Elderly at Risk: The Dangers of Lean Muscle Mass
Did you know?
Every year, a significant number of elderly individuals succumb to fatal falls. These incidents can lead to debilitating hip fractures, accounting for up to 22% of cases. The main culprits for such accidents are slip-ups in everyday activities at home, like bathroom mishaps and bed falls. Unfortunately, factors such as osteoporosis and low muscle mass, commonly referred to as sarcopenia, make the elderly vulnerable to hip fractures. Even minor falls can trigger these fractures, thus highlighting the seriousness of the issue.
The Expert’s Insight
Sharing insights into the causes and dangers of lean muscle mass in the elderly, Professor Dr. Korakot Panich, a Consultant Physician at the Orthopedic Surgery Center Nonhavej Hospital and Thonburi Hospital, and member of the Herbalife Nutrition Advisory Board, provides invaluable information. According to Dr. Panich, our muscle mass naturally diminishes as we age. Starting at the age of 30, this loss amounts to roughly 1%, which accelerates around the ages of 40-50. However, not everyone faces the same struggle. The key risk factors for lean muscle mass are physical inactivity and obesity. Accumulated fat within the muscles leads to reduced muscle strength, impairing the functioning of the nervous system that connects the brain to muscle fibers. Consequently, the breakdown of muscle mass takes precedence over its development.
Moreover, it is crucial to understand that the loss of bone and muscle mass, along with muscle strength, is not solely attributed to aging. Various congenital conditions, such as cardiovascular disease (30% occurrence) and diabetes (26% occurrence), contribute to this condition as well. Even in individuals without significant cardiovascular symptoms, stiff and rigid arteries, accompanied by thickened arterial walls, may be observed. Those with low muscle mass are 1.7 times more likely to succumb to coronary artery disease compared to breast cancer patients with normal muscle mass.
Preserving Muscle Mass in the Elderly
Dr. Korakot recommends that older individuals increase their muscle mass through proper exercise, while ensuring adequate nutrition. Rejuvenating bones, the nervous system, and overall body movements is a must. Cautious and proper execution of exercises is imperative, considering the degenerative issues prevalent in the elderly population. Osteoporosis coupled with low muscle mass often results in lethargy, fatigue, and pain during physical activity. Initiating exercise with simple movements, such as utilizing elastic bands or gradually rising from a chair 3-5 times per set, once or twice a day, is a prudent beginning. Subsequently, incorporating walking, swimming, or cycling for 5-10 minutes, taking care not to overexert oneself, and gradually increasing the intensity by 10% over time, helps the body adapt. Avoiding injuries is paramount, as recovery can be challenging and prolonged.
The Malnutrition Predicament
Elderly individuals frequently face challenges related to diminished food intake. Factors such as difficulties in chewing, reduced saliva production due to medications, unpleasant taste, slow digestion, and prolonged feeling of fullness leading to constipation contribute to anorexia. Malnutrition problems, including protein and vitamin D deficiency, are prevalent due to insufficient protein consumption, which usually falls below the recommended daily intake of 0.8 g per body weight (kg). Additionally, urban-dwelling elderly individuals often experience vitamin D deficiency as they tend to avoid sunlight exposure. Consequently, muscle mass decreases. Iron deficiency can exacerbate anemia in the elderly, leading to fatigue, dizziness, and a decreased desire to engage in physical activity.
Research conducted on elderly individuals with lean muscle mass shows promising results when complete nutrition, including whey protein, amino acids, leucine, and vitamin D, is provided twice daily for a duration of 13 weeks. Increases in muscle mass and improved ability to rise from a chair were observed in comparison to a group solely receiving carbohydrates. This further emphasizes the significance of proper nutrition for the elderly. As the elderly often struggle with reduced food intake, it is imperative to supplement their diet with a variety of nutritious products. Incorporating these supplements into their main meals ensures they receive the complete nutrition their bodies require,” concluded Assistant Professor Dr. Korakot Panich.
Did you know? Within a year, some elderly people die from falls. The rate of “hip fractures” is as high as 22%, which is caused by accidents at home, such as slipping in the bathroom and falling out of bed, etc., because elderly people have osteoporosis and low muscle mass often. or sarcopenia, which easily causes hip fractures, even if there is a mild fall
Professor Dr Korakot Panich, Consultant Physician of the Orthopedic Surgery Center Nonhavej Hospital and Thonburi Hospital Member of the Herbalife Nutrition Advisory Board Provides information on the causes and dangers of lean muscle mass. along with suggesting ways to increase muscle mass in the elderly it is interesting that “As we age, our muscle mass decreases. Starting at age 30, the loss is around 1% and it drops rapidly around age 40-50, but not everyone has the same problem. The key risk factors for lean muscle mass are: physical inactivity and obesity because the fat will be embedded in the muscles leading to less muscle strength It will involve the functioning of the nervous system that connects the brain and muscle fibers deteriorate with age. causing the breakdown of muscle mass rather than building
In addition, loss of bone mass and muscle mass including muscle strength does not always depend on getting older. But having a congenital disease also causes this condition to increase, for example, in people with cardiovascular disease. Or diabetes found about 30%, in people with dementia found about 26%.
Dangers in the elderly with lean muscle mass Not only falls easily and often Because in the elderly with coronary artery disease, myocardial infarction is often found. Poor exercise capacity and increased cardiovascular mortality For the elderly without symptoms of coronary heart disease But the arteries were found to be stiff and inelastic (stiff) and the artery walls thickened. If you have low muscle mass, you will have coronary artery disease. 1.7 times more likely to die than breast cancer patients with normal muscle mass
Prof. Dr. suggested. Korakot further said that Mr. “Older people can increase their muscle mass through exercise. Along with getting the right nutrients and enough to build muscle. Regeneration of bones and the nervous system Including body movements Be careful and do it right. because the elderly have degenerative problems Osteoporosis with lean muscle mass This causes no energy to exercise, gets tired easily, or has pain when exercising. Therefore, you should start exercising as little as you can, such as removing the elastic band or getting up from the chair slowly 3-5 times per set, 1-2 times a day. Then increase the number 1-2 times per set next week Combine with walking, swimming or cycling for 5-10 minutes as long as it is not too tiring. Then increase by 10% at a time when your body is used to it. Don’t overdo it because if you get injured, it will be difficult and long to recover.
“Problems of Malnutrition” Elderly people tend to eat less. It is caused by a number of factors, such as chewing problems. Researched in the elderly in Thailand, the rate was found to be as high as 50%, along with other conditions such as medications that reduce the amount of saliva, bad taste, slow digestion, causing fullness for a long time and constipation , etc., all cause anorexia. which is a common problem Protein and vitamin D deficiency due to insufficient protein intake, for example, less than 0.8 g/body weight (kg)/day In combination with vitamin D deficiency elderly people, especially urban people, tend not to be exposed to the sun As a result, muscle mass decreases. In addition, iron deficiency in the elderly also makes anemia more common. leading to fatigue easily dizzy not wanting to move
From research in elderly people with lean muscle mass By providing complete nutrition, containing whey protein, amino acids, leucine, vitamin D twice a day for 13 weeks, it was found that muscle mass increased and the test rose from the chair faster. compared to the carbohydrate only group Reflecting that getting nutrients in the elderly is important. because the elderly can eat less, so in case of emergency or insufficient food It should be supplemented by a variety of nutritious products. by eating together with the main meal so that the body receives complete nutrition,” Asst. Prof. Dr. Korakot concluded
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