- Introduction To Sarcopenia
Sarcopenia was proposed in 1989, which means muscle loss. When a person’s muscle mass is reduced by 40%, it may cause death. According to the definition proposed by the European Working Group on Sarcopenia in Older People in 2010 (European Working Group on Sarcopenia in Older People, EWGSOP), for the three indicators of muscle mass decline, muscle strength decline and decline in physiological performance over 65 years old, It is used to diagnose “sarcopenia”. When the muscle mass decreases and the inter-muscle fat increases, it will cause decreased activity, fatigue easily, affect physical function, worry about falling, easy to fall, causing a vicious circle such as fractures, hospitalization, etc., which will greatly increase the risk of disease and death. Data show sarcopenia Increase the mortality rate of the elderly by 2.3 times, which is also one of the important burdens of medical care expenditure.
The causes of sarcopenia include multiple factors such as age. Generally speaking, muscle mass will decrease every year after 30 years of age, and 60 years old is a major barrier. After that, muscle mass and tension will decline rapidly, and those over 75 will accelerate the fastest.
- Sarcopenia Detection Method
- Finger measurement method: Circle the index finger and thumb of both hands into a circle, and then place it on the thickest part of the calf. If you can’t circle it, it means the risk of sarcopenia is low; if there is a gap in the circle, it means you may suffer from sarcopenia. It is recommended to consult a doctor.
- Measuring by tape
Remove the clothing from the calf, sit on a chair and step on the ground with your feet, bend your knees so that your thighs and calves are 90 degrees.
Wrap the measuring tape around the calf. The measuring tape must be level with the ground and close to it without squeezing the skin of the calf.
Measure the centimeter of the widest part of the calf.
According to research, if the calf circumference is less than 34 cm for men over the age of 50 and less than 32 cm for women, it may indicate insufficient muscle mass. As age increases, the risk of falls and mobility weakness may increase.
- Measuring by Soft Sense Muscle sensor (Coming Soon)
- How To Perform Rehabilitation For Sarcopenia?
- Use Soft Sense Bionic Muscle Smart Clothes
- “Nutrition supplement” and “appropriate exercise” are important and effective methods to prevent sarcopenia! Nutritional supplement is mainly to take in enough calories and high-quality protein, and supplement foods rich in vitamin D. Vitamin D plays a important role in the human body. If the body’s concentration is insufficient, it will not only affect calcium absorption, but also cause muscle strength to decrease and cause sarcopenia.
- Aerobic exercise can not only strengthen cardiorespiratory function, but also improve muscle endurance. It is also more suitable for the elderly to choose moderate-intensity exercise, such as jogging, walking, walking, swimming, and Tai Chi. It is recommended to increase the exercise time in a gradual manner, weekly Exercise at least 5 times and the total time is not less than 150 minutes. In addition, if aerobic exercise is combined with resistance training (muscle strength training), it can increase muscle mass more effectively. You can use a bottle filled with water as a dumbbell to practice weightlifting, or use an elastic band to perform repetitive movements every 10 times for shoulders, elbows, thighs, knees and other parts. Many studies have pointed out that weight-bearing exercise can effectively slow down muscle loss and functional deterioration, and is also a very important part of preventing sarcopenia.