Sarcopenia: Causes, Consequences, and Natural Remedies

Reading time: 7 minSarcopenia: Causes, Consequences, and Natural Remedies

Sarcopenia is defined as the loss of muscle mass by an organism.

The aspects that most characterize the decline of the organism during aging are the loss of muscle mass and strength: a multifactorial picture that takes the name of sarcopenia.

Sarcopenia begins to appear around age 40-50, leading to a loss of muscle mass of 3-5% by age 50 and 1-2% annually thereafter.

A trend that in approximately 40% of subjects leads to a halving of muscle mass by the age of 75.

Sarcopenia has profound repercussions on individuals' motor skills and physical activity levels: in severe cases, it compromises independent movement, impairs balance, and causes the inability to go up and down stairs or carry groceries home. Sarcopenia significantly reduces walking frequency. In the elderly, sarcopenia increases the risk of falls and related fractures, representing the leading cause of disability.

The problem of sarcopenia in Italy, similar to other industrialized countries, has a significant socioeconomic impact considering that the demographic structure of the population is changing, with a progressive increase in the elderly population.

Regular physical activity and a healthy diet are the guidelines, while new strategies that include the use of dietary supplements and supplements are emerging.

 What are the main causes of sarcopenia?

• Protein Metabolism

 Homeostasis, or the balance of skeletal muscle, is guaranteed by a continuous turnover of amino acids through the processes of protein synthesis and degradation.

Several studies have reported that muscle protein synthesis in elderly subjects is reduced by 30% compared to young people and catabolism is significantly increased, mainly due to lack of physical activity.

• Hormone Levels

 The level of anabolic hormones (testosterone, GH, estrogen) decreases with age, and this appears to favor the development of sarcopenia.

• Neuromuscular Alterations

 With aging, skeletal muscle undergoes irreversible denervation. The number of spinal motor neurons decreases by approximately 50% after age 60, leading to muscle atrophy.

• Physical Activity

 Although sarcopenia cannot be halted by physical activity, a lack of movement and, especially, the absence of force loading on the muscles accelerate its progression. Inactivity increases protein catabolism, reduces muscle recruitment, and facilitates denervation, leading individuals to experience a more rapid decline in motor skills.

• Incorrect Nutrition

 Elderly people often suffer from malnutrition, which can significantly impact the progression of sarcopenia. In fact, some studies report that approximately 25% of women over 65 do not consume an adequate daily protein intake.

• Oxidative stress

 The progressive reduction in mitochondrial number and efficiency has been proposed as a mechanism capable of inducing sarcopenia. Indeed, as we age, mitochondrial production of free radicals increases, and antioxidant defenses become increasingly less efficient. This leads to increasing oxidative stress and lipid peroxidation, which damage muscle fibers.

What are the consequences of sarcopenia?

 Strength decreases by approximately 40% from age 30 to 80, dropping by half in people over 90, and this has been directly correlated with loss of muscle mass.

The loss of strength affects both large muscle groups and the muscles of the limbs, negatively impacting walking ability and walking speed, reducing the ability to perform typical daily movements and gestures: going up and down stairs, lifting objects, getting up from a chair.

Muscle reaction capacity and motor control also decline, increasing the risk of falls due to postural instability. The loss of strength therefore causes disability, which in the most severe forms requires assistance and has also been associated with a higher risk of mortality.

Sarcopenia also contributes to a lower resting energy expenditure and peripheral insulin sensitivity, facilitating the accumulation of subcutaneous and visceral fat.

Sarcopenia also significantly affects bone aging, favoring the onset of osteoporosis. The loss of muscle mass and contractile strength reduces the mechanical load on the skeleton, which is essential for stimulating the metabolic activity of mineral tissue. Finally, the decline in muscle mass in older adults also affects thermoregulation, making individuals less able to adapt to changes in environmental temperature.

How to slow down the progression of sarcopenia?

 The most rational approach to slowing the progression of sarcopenia involves combining adequate nutrition with a regular exercise program.

Strength Training

Strength training is the only form of exercise that can effectively counteract muscle loss by specifically targeting type II muscle fibers and producing anabolic adaptations that cannot be achieved with aerobic training. Unlike aerobic exercise, strength training induces hypertrophy, increasing strength and contractile power; it also stimulates the specific neuromotor capacity for muscle fiber recruitment.

Strength training in older adults can be performed completely safely if well-planned, and it has been shown that through appropriate intensity stimuli, gains in muscle mass and strength comparable to those obtainable in younger individuals can be produced.

Proper Nutrition

 Nutrition must be carefully considered, especially emphasizing the intake of nutrients such as proteins, calcium, vitamin D and B12, which are important in the treatment of sarcopenia.

For protein in particular, in recent years the current RDAs have been hypothesized to be inadequate due to the increased protein catabolism commonly observed, especially in the elderly. Various studies and international institutions (the International Society of Sports Nutrition) have recommended considering higher protein intakes (1.2-1.4 g/kg/day) as appropriate.

Integration

Protein-based dietary products have been evaluated in older adults to exploit their positive effects on muscle mass and strength development. Protein powder intake has proven effective in this regard. Specifically, supplements containing essential amino acids (EAAs) enriched with leucine appear to have superior effects on stimulating protein synthesis. Leucine is an amino acid that stimulates protein synthesis by directly affecting the biomolecular regulatory mechanisms that appear to be essential for significant stimulatory responses on muscle protein synthesis.

Dynaton PRO It is a dietary supplement that contributes to normal energy metabolism and the reduction of tiredness and fatigue. Protein with leucine and amino acid pools for the maintenance of muscle mass, in synergy with calcium, zinc, and vitamin D for strong bones, hydrolyzed collagen with vitamin C and vitamin E for joint regeneration, with vitamins B6, B12, and carbohydrates for energy and the reduction of tiredness and fatigue.

Directions for use:
• Progressive loss of muscle mass
• Decreased strength
• Joint problems and movement difficulties
• Bone fragility

 

What does it contain?

Whey proteinGrass-fed whey protein concentrate is a particularly digestible protein source, rich in highly absorbable amino acids and micronutrients. The absence of pesticides and antibiotics makes it a safe product, allowing for prolonged use without intestinal intolerance or liver and kidney overload.
Soy protein isolate: Soy protein isolate contains a higher percentage of protein than any other soy protein powder.
Leucine: branched-chain essential amino acid that provides a powerful anabolic stimulus useful in counteracting the progressive reduction in muscle mass associated with resistance to anabolic stimuli found in physiological, pathological sarcopenia, or sarcopenia associated with unhealthy lifestyles.
Arginine and OrnithineAmino acids which, when taken in synergy, improve muscle recovery and trophism, reduce adipose trophism, and improve immune function, performing an antioxidant and detoxifying action.
Citrulline: a diphosphorylated sugar capable of bypassing the early stages of anaerobic glycolysis and supplementing any deficiencies in the second phase of glycolysis. It ensures efficient and effective energy production, bringing the entire organism into the best possible condition for energy production and maximum power output.
CollagenPerformant®, thanks to the process of breaking down collagen into peptides, ensures maximum digestibility and assimilability. All tissues in the body benefit, especially skin, muscles, joints, and bones. Collagen is the primary structural element of human tissues. The skin improves hydration, elasticity, and texture, making the complexion visibly younger, radiant, and toned.
Vitamin C: plays an important role in the formation of collagen and in the normal function of bones and cartilage.
Vitamin D: counteracts the risk of bone tissue alterations, optimizing the mineralization process, promotes skeletal health.
Zinc: provides effective support for healthy bones, teeth, and nails. It promotes immune response.
Soccer: essential mineral for the maintenance of normal bones and teeth.
Iron: promotes the production of hemoglobin and red blood cells, thus allowing correct oxygenation of the body's cells.
Maltodextrin: a rapid, easily digestible energy source. They allow for rapid replenishment of muscle glycogen, thus accelerating recovery during and after physical activity.
SodiumSodium chloride is the mineral most lost during any physical activity. Replenishment is essential for the proper functioning of muscle processes.

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