Sarcopenia, the undiagnosed epidemic
Conclusion
Hopefully, the reader will
appreciate that I have attempted to cover a huge amount of territory with this
topic. Each sub-section (nutrition, hormones, etc.) could easily be its own
article if not its own book. This means each section is a general overview vs.
anything close to an exhaustive discussion. Below is guide to web sites that
offer additional information regarding the topics covered in this article and
should (hopefully!) help fill in any gaps. To summarize, to prevent or treat
sarcopenia:
• Get adequate high quality
proteins from a variety of sources as well as adequate calories. Avoid excessive
animal protein and cereal grain intakes while increasing the intake of fruits
and vegetables.
• Get regular blood work on all major hormones after the age
of 40 and discuss with a medical professional if HRT is indicated.
• Add
supplements such as: creatine, vitamin D, whey protein, acetyl-l-carnitine,
glutamine, and buffering agents such as potassium bicarbonate.
• Exercise
regularly, with an emphasis on resistance training, a minimum of 3 times per
week.
I’m going to conclude this article
the way most people would start it, with the good news and the bad news. The bad
news is, millions of people will suffer from a mostly avoidable loss of
functionality and will become weak and frail as they age from a severe loss of
muscle mass. The good news is that you don’t have to be one of those people. One
thing is very clear: it’s far easier, cheaper, and more effective to prevent
sarcopenia - or at least greatly slow its progression - than it is to treat it
later in life. Studies have found, however, that it’s never too late to start -
so don’t be discouraged if you are starting your sarcopenia fighting program
later in life.
References:
Brose A, Parise G, Tarnopolsky MA.
Creatine supplementation enhances isometric strength and body composition
improvements following strength exercise training in older adults. J Gerontol A
Biol Sci Med Sci. 2003 Jan;58(1):11-9.
Campbell WW, et al. Protein
requirements of elderly people. Eur J Clin Nutr 1996 Feb;50 Suppl 1:S180-3;
discussion S183-5.
Campbell WW, et al. Increased
protein requirements in elderly people: new data and retrospective reassessments
Am J Clin Nutr 1994 Oct;60(4):501-9.
Chrusch MJ, Chilibeck PD, Chad KE,
Davison KS, Burke DG. Creatine supplementation combined with resistance training
in older men. Med Sci Sports Exerc. 2001 Dec;33(12):2111-7.
Dangin M, Boirie Y, Guillet C,
Beaufrere B. Influence of the protein digestion rate on protein turnover in
young and elderly subjects. J Nutr. 2002 Oct;132(10):3228S-33S.
Frassetto L, et al. Potassium
bicarbonate reduces urinary nitrogen excretion in postmenopausal women. J Clin
Endocrinol Metab. 1997 Jan;82(1):254-9.
Frassetto L, et al., Diet,
evolution and aging--the pathophysiologic effects of the post-agricultural
inversion of the potassium-to-sodium and base-to-chloride ratios in the human
diet. Eur J Nutr. 2001 Oct;40(5):200-13.
Gotshalk LA, Volek JS, Staron RS,
Denegar CR, Hagerman FC, Kraemer WJ. Creatine supplementation improves muscular
performance in older men. Med Sci Sports Exerc. 2002 Mar;34(3):537-43.
Gruenewald DA, Matsumoto AM.
Testosterone supplementation therapy for older men: potential benefits and
risks. J Am Geriatr Soc. 2003 Jan;51(1):101-15; discussion 115.
Hameed M, et al.. Expression of
IGF-I splice variants in young and old human skeletal muscle after high
resistance exercise. J Physiol 547: 247–254, 2003
Hameed M, et al. The effect of
recombinant human growth hormone and resistance training on IGF-I mRNA
expression in the muscles of elderly men. J Physiol 555: 231–240, 2004
Lynch GS. Emerging drugs for
sarcopenia: age-related muscle. wasting. Expert Opin Emerg Drugs. 2004
Nov;9(2):345-61.
Montero-Odasso M, Duque G. Vitamin
D in the aging musculoskeletal system: an authentic strength preserving hormone.
Mol Aspects Med. 2005 Jun;26(3):203-19.
Young VR. Amino acids and proteins
in relation to the nutrition of elderly people. Age Ageing 1990
Jul;19(4):S10-24.
Additional references of interest:
Anawalt BD, Merriam GR. Neuroendocrine aging in men. Andropause and somatopause.
Endocrinol Metab Clin North Am. 2001 Sep;30(3):647-69.
Gruenewald DA,
Matsumoto AM. Testosterone supplementation therapy for older men: potential
benefits and risks. J Am Geriatr Soc. 2003 Jan;51(1):101-15; discussion 115.
Herbst KL, Bhasin S. Testosterone
action on skeletal muscle. Curr Opin Clin Nutr Metab Care. 2004 May;7(3):271-7.
Iannuzzi-Sucich M, Prestwood KM,
Kenny AM.
Prevalence of sarcopenia and predictors of skeletal muscle mass in
healthy, older men and women. J Gerontol A Biol Sci Med Sci. 2002
Dec;57(12):M772-7.
Morley JE. GRECC, VA. Testosterone
replacement in older men and women. J Gend Specif Med. 2001;4(2):49-53.
Tenover JS. Androgen replacement therapy to reverse and/or prevent
age-associated sarcopenia in men.
Baillieres Clin Endocrinol Metab. 1998
Oct;12(3):419-25.
Vermeulen A, Goemaere S, Kaufman
JM.
Testosterone, body composition and aging. J Endocrinol Invest. 1999;22(5
Suppl):110-6.
Wittert GA, Chapman IM, Haren MT,
Mackintosh S,Coates P, Morley JE. Oral testosterone supplementation increases
muscle and decreases fat mass in healthy elderly males with low-normal gonadal
status. J Gerontol A Biol Sci Med Sci. 2003 Jul;58(7):618-25.
About the Author - William D. Brink
Will Brink is a columnist,
contributing consultant, and writer for various health/fitness, medical, and
bodybuilding publications. His articles relating to nutrition, supplements,
weight loss, exercise and medicine can be found in such publications as Lets
Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine,
Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International,
Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The
Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the
Consulting Sports Nutrition Editor and a monthly columnist for Physical
magazine, Musclemag and an Editor at Large for Power magazine. Will graduated
from Harvard University with a concentration in the natural sciences, and is a
consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several
studies relating to sports nutrition and health found in peer reviewed academic
journals, as well as having commentary published in JAMA. He runs the highly
popular web site BrinkZone.com which is strategically positioned to fulfill the
needs and interests of people with diverse backgrounds and knowledge. The
BrinkZone site has a following with many sports nutrition enthusiasts, athletes,
fitness professionals, scientists, medical doctors, nutritionists, and
interested lay people. William has been invited to lecture on the benefits of
weight training and nutrition at conventions and symposiums around the U.S. and
Canada, and has appeared on numerous radio and television programs.
William has worked with athletes
ranging from professional bodybuilders, golfers, fitness contestants, to police
and military personnel.
See Will's ebook's online here:
Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a
complete blue print to muscle building success. Everything you need to know
about diet & muscle building nutrition, over 50 bodybuilding supplements
reviewed, weight training routines, high intensity cardio, the mental edge, pre
made muscle building diets and an online private members forum, diet planner,
meal planner and much more. It's all in Will Brink's ultimate guide to gaining
muscle mass."
Fat Loss Revealed
"Fat Loss Revealed is the ultimate
fat loss manual. A complete online and offline system used by anybody looking to
attain a fantastic lean physique. A complete fat loss diet plan, with pre made
diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio ,
along with motivation and goal setting and a huge online private members area
and forum form Will Brink's Ultimate Fat loss Program.
Return from
Sarcopenia-Conclusion to
Sarcopenia |