Sarcopenia, the age-related loss of muscle mass and strength, can significantly impact seniors’ ability to live independently and age in place. As muscle strength declines, activities like climbing stairs, lifting objects, or even walking can become challenging, increasing the risk of falls and injuries. This can lead to a reduced quality of life, making it harder for seniors to perform daily tasks without assistance. Additionally, sarcopenia can contribute to a decline in overall health, as weakened muscles can affect balance, mobility, and endurance. Here are a few things to consider about sarcopenia and how home care assistance can help your senior following a diagnosis.
Extreme Muscle Loss (sarcopenia) in Seniors
While losing some muscle mass is natural as a person ages, with sarcopenia, the individual loses muscle mass at a much greater rate and will feel the effect of the loss of muscle strength in her everyday routine. Sarcopenia will affect your loved one’s balance, gait, and overall strength in all of her muscles, increasing her risk of injuring herself. The fear of falling or injuring herself may cause your loved one to want to move less to reduce that risk, but then that decision increases the loss of muscles, making it a vicious cycle that progressively gets worse over time.
Factors that Increase Sarcopenia Risks
The leading factor in sarcopenia is age, but age alone rarely accounts for the reason why some individuals manage their muscle loss well, and others lose their muscle mass much more quickly, kicking off a string of other health and injury concerns.
Some factors that increase the risk of sarcopenia include:
- Being sedentary.
- Being obese.
- Being malnourished.
- Having a chronic disease.
Four Tips to Reduce the Risk of Sarcopenia
Eat More Protein
It doesn’t have to be a big ol’ steak, but increasing protein intake is an important part of providing the muscles with a key nutrient they need to remain strong – protein. Look at adding plenty of high-quality proteins to each meal, like chicken breast, salmon, shrimp and lean cuts of beef.
Get Out in the Sun
Vitamin D is another key nutrient for muscle mass. It maintains both muscle and bone tissues and the best source of Vitamin D is the sun. Just 10-15 minutes a day can rebuild those Vitamin D levels.
Go For a Walk
Walking is one of the best ways to increase muscle mass in the legs and core. Just 30 minutes, at least five times a week can help the body stay fit and strong.
Add Resistance Training
Adding resistance training can help increase muscle mass. Resistance training improves the ability to turn protein into energy in the elderly.
Home Care Assistance Teams Can Help Implement Changes
If current lifestyle choices are making the risk of sarcopenia greater for your loved one or she has already been diagnosed, it can be difficult for her to follow the recommendations of her doctor without help. A home care assistance team can be a part of her support team. With home care assistance, your loved one can rely on someone to help her make the right food choices to support muscle growth. A home care assistance team can also help get her outside for some sun (and vitamin D) as well as begin an exercise program that is safe for her. It’s okay to ask for help when needed and it’s especially important when your loved one’s quality of life depends upon it.
If you are considering home care assistance in Bay City, TX for an aging loved one, please call the caring staff at At Your Side Home Care. We will answer all of your senior care questions. Call today: (832) 271-1600.
At Your Side Home Care, provides exceptional home care assistance for seniors and families in Houston, West Houston, Katy, Memorial, The Heights, Spring Valley, Garden Oaks, Hunters Creek, River Oaks, Hilshire Village, Galleria, Cinco Ranch, Spring Branch, Sugar Land, Missouri City, Richmond, Rosenburg, Piney Point, Bay City and surrounding areas.
Our Certified Nurse Aides, 24-Hour Live-in Assistants and Home Health Aides are available 24 hours a day, 365 days a year. We also provide the security and confidence of 24-hour Telephone Assistance, so fast, reliable help is always available when it's needed. To learn more about our homecare services see our homecare services page.
Different people need different levels of homecare. To meet the requirements of our clients, At Your Side Homecare maintains consistent staffing levels of caring professionals. Homecare service is available for as little as a few hours a week, or as many as 24 hours a day, seven days a week
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