Experts Warn: Muscle Loss Starts at 35 and Can Lead to Fatal Outcomes
Sarcopenia, or age-related muscle loss, begins as early as 35 and poses significant health risks. Learn how to prevent muscle loss through exercise, diet, and early interventions. Discover how muscle loss affects daily life, increases health risks, and can even lead to fatal outcomes. Expert advice from Prof. Dr. Mehtap Kaçar on prevention strategies for all ages.
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Experts Warn: Muscle Loss Starts at 35 and Can Lead to Fatal Outcomes
Aging brings numerous changes to the human body, with muscle loss—particularly in skeletal muscles—being one of the first to occur. Experts caution that weakened throat and swallowing muscles due to aging can lead to severe health complications, including death. Prof. Dr. Mehtap Kaçar, Deputy Dean of Yeditepe University Faculty of Medicine and Physiology Department lecturer, explains sarcopenia, the age-related loss of muscle mass, and shares preventative strategies.
What is Sarcopenia and When Does It Start?
Sarcopenia typically begins at age 35 and progresses with age, especially after 60.
"Adults who do not engage in regular strength-building exercises lose approximately 2-3 kg of muscle per decade. By age 80, it affects around 50% of individuals," notes Prof. Dr. Kaçar.
Causes of Sarcopenia
While the exact mechanisms of sarcopenia remain unclear, Prof. Dr. Kaçar highlights key contributors:
- Sedentary lifestyle
- Hormonal changes, such as reduced testosterone and growth hormones
- Insulin resistance
- Chronic inflammation
- Insufficient protein intake
- Reduced muscle protein synthesis and increased protein breakdown
The Impact of Muscle Loss
Increased Risk of Falls and Injuries
We rely on our muscles for even the simplest activities, like lifting a glass of water. Sarcopenia weakens leg muscles, leading to balance issues and an elevated risk of falls.
"Falls often result in fractures—especially hip fractures—and can cause head injuries or brain hemorrhages," warns Prof. Dr. Kaçar.
Breathing and Swallowing Difficulties
Sarcopenia can also weaken respiratory, throat, and swallowing muscles, leading to severe complications:
- Increased risk of pneumonia and respiratory failure.
- Food and liquid aspiration, causing aspiration pneumonia, a lung infection that may result in extended hospital stays or even death.
Preventing Muscle Loss: Steps You Can Take Early
Prof. Dr. Kaçar emphasizes that early and sustained preventive measures can delay or minimize muscle loss:
- Regular Exercise: Strength-training tailored to individual needs enhances muscle mass and function.
- Adequate Protein Intake: Essential for muscle repair and growth. Adults should consume at least 0.8 grams of protein per kilogram of body weight daily, adjusting for activity level.
- Routine Health Check-ups: Early detection and intervention can help maintain muscle health.
How to Ensure Adequate Protein Intake
Recommended Protein Sources:
- 90g salmon, trout, or haddock: 21g protein
- 90g cooked turkey or chicken: 19g protein
- 170g yogurt: 17g protein
- ½ cup white cheese: 14g protein
- ½ cup cooked beans: 8g protein
- 1 cup milk: 8g protein
- 1 egg: 6g protein
- 35g almonds: 7g protein
"While red meat is a well-known source of protein, healthier options like fish, poultry, beans, and dairy should be prioritized," advises Prof. Dr. Kaçar.
Creating a Safe Eating Environment
For older individuals facing swallowing difficulties, physical therapy and simple dietary adjustments can help:
- Maintain an upright eating position.
- Avoid combining solids and liquids simultaneously.
- Consume small bites and slow down the pace of eating.
- Adjust the consistency of liquids to prevent aspiration.
Family members play a critical role by promoting physical activity, ensuring protein-rich diets, and fostering a safe environment.
Conclusion: Start Preventing Muscle Loss Early
Sarcopenia is not an inevitable consequence of aging. With early interventions, such as a balanced diet, regular strength-building exercises, and routine medical check-ups, it’s possible to maintain muscle health and improve overall quality of life.
