Our muscles play an essential role in allowing movement and body support. However, as we age, it is natural for us to lose strength and muscle mass – a process that begins around the age of 30 and accelerates after the age of 50. This loss occurs in two main ways: sarcopenia and dynapenia.
What is Sarcopenia?
Sarcopenia is the reduction in muscle mass that accompanies aging, but it can also be aggravated by factors such as physical inactivity, chronic diseases and poor nutrition. This condition affects the functionality of the body, increasing the risk of falls and fractures.
What is Dynapenia?
Dynapenia, in turn, is the loss of muscle strength with aging, which impacts the ability to perform daily activities. Like sarcopenia, dynapenia can be influenced by factors such as a sedentary lifestyle, diseases and an inadequate diet.
5 Effects of Muscle Loss on Bones
- Reduced bone strength;
- Increased risk of fractures;
- Decreased bone density;
- Changes in body mechanics;
- Decreased balance.
How to Avoid Muscle Loss
There are measures that can help reduce the loss of muscle mass and strength over time. A diet rich in protein, including meat, vegetables and dairy products, is essential for building muscle. In addition, regular strength training is essential for maintaining muscle mass. For older people, monitoring physical activity is recommended to prevent joint injuries.
Taking these precautions helps maintain adequate musculoskeletal health, promoting a better quality of life over the years.
