AskMeDoctor! Season 7 Episode 5 | Turning 30: Are You at Risk of Sarcopenia? - December 2024

Sarcopenia or muscle loss was once thought to be a disease of the elderly. But now, more and more young people are experiencing this condition. We sat down with Dr Quah Jing Yao, a geriatrician from Thomson Hospital Kota Damansara, to help guide us through the world of sarcopenia. Q1: What exactly is sarcopenia? Sarcopenia is essentially the age-related loss of muscle mass and strength. As we get older, our muscles naturally begin to shrink and this can lead to a decrease in physical function. This makes everyday tasks like climbing stairs, lifting groceries, or even just getting up from a chair more challenging. As we age, sarcopenia can significantly affect our quality of life. It's not just about muscle loss; it's also about what it leads to. We are talking about an increase in frailty, a higher risk of falls, fractures, and even a loss of independence. In severe cases, people might find themselves needing long-term care because they can no longer perform basic tasks on their own. Q2: Is it true you start experiencing sarcopenia as early as your 30s? Yes. After the age of 30, we naturally start losing muscle mass, but the rate can depend on several factors. One of them is hormonal changes, particularly a decrease in oestrogen and testosterone, playing a big role. But a sedentary lifestyle like sitting for long periods of time, not engaging in regular physical activity, can really accelerate the muscle loss. Hence, it's crucial to start paying attention to your muscle health early on, regardless of your gender. Q3: How does sarcopenia tie into bone health? Sarcopenia and osteoporosis often go hand in hand. When you start losing muscle mass, your bones lose the support they need to stay strong. This makes them more fragile and increases the risk of fractures. Weak muscles mean less stability, which can lead to more falls, another other big risk as we age. Essentially, sarcopenia can drastically reduce your mobility and independence, making it a major factor in frailty. So it's like a domino effect where one thing leads to another. Early detection is so important. If you catch it early, you can take steps to slow down or even reverse muscle loss. Q4: How do we detect sarcopenia early? Some of the early signs of sarcopenia would include feeling weaker, having trouble opening jar lids or lifting things that used to be easy, or noticing that your balance isn't what it used to be. If you're experiencing any of these symptoms, it's worth talking to a healthcare professional. They can assess your muscle mass and strength to see if you're at risk. Q5:How do we prevent sarcopenia? First and foremost, protein is your best friend when it comes to maintaining muscle mass. A diet rich in high-quality protein can help slow down muscle loss. And one of the easiest ways to get that is through fortified milk. Fortified milk is also packed with calcium and vitamin D, which are essential for bone health. Milk is a great source of protein, but fortified milk packs an even bigger punch. Something as simple as adding a glass of fortified milk to your breakfast can make a real difference. It's a small change that can have a big impact over time. Along with other protein rich foods like lean meats, fish, beans, and tofu, fortified milk provides the nutrients your muscles and bones need to stay strong. Q7: Do you have any final tips for our mums? Just remember that sarcopenia isn't an inevitable part of ageing. With the right approach, starting with strength training and a protein-rich diet, you can maintain your muscle mass and enjoy a healthier, more active life as you age. https://www.youtube.com/watch?vEeZntkN1Eis Prevent Muscle Loss with Marigold HL SuperMilk® It's never too early to start taking care of your muscles. Also known as muscle loss, sarcopenia is a condition here you gradually lose muscle mass due to lack of use and poor nutrition. Did you know that one out of three Malaysians suffer from sarcopenia? Our muscle mass falls by 3-8% every decade after 30. But here's some good news! Marigold HL SuperMilk® is fortified with 31% more protein, 38% more calcium, and contains nine essential vitamins compared to ordinary milk, making it a fantastic option to help combat muscle loss. It’s just as effective as powdered fortified milk, but at a more affordable price point. So, if you're looking for a simple and delicious way to support your muscle health, Marigold HL SuperMilk® could be a great addition to your diet. Don't miss out—try it today! Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner. For more insightful stories and fun recipes, stay tuned to Motherhood Story!

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