Sarcopenia is the name for the loss of muscle as we get older.5 to 10% of people over 65 years old experience this extent of muscle loss. It can lead to decreased balance and mobility, increased fragility, and consequentially lead to injury or an inability to care for one’s self. So, participating in sarcopenia treatment and prevention is important for everyone.Keep reading to find out what you can do to protect your muscles and overall health. 
Can Sarcopenia Be Reversed?To put it simply, yes. Sarcopenia can be treated and reversed.Although it’s sometimes treated with medications and hormone treatments, the preferred methods are changes in activity and diet.Changing movement and diet are natural ways to improve the health of not only your muscles but the rest of your body systems as well.Movement for Sarcopenia Treatment Exercise can treat and reverse sarcopenia. It can even prevent it from happening in the first place.The exercises someone with sarcopenia wants to do involve keeping muscle function and restoring muscle mass. Once a person hits 30 years old, they lose 3-8% of their muscle mass every ten years. Exercise options include physical therapy or movement with a trainer. Working with a professional will ensure you stay safe and are doing beneficial exercises. However, if you need to exercise alone and perhaps aren’t into traditional resistance or weight training, consider some alternative movement.Swimming, for example, can improve your balance, strength, and muscle function, all while keeping your joints happy and stress-free. Or, you can transition into exercise by stepping up your walking game. Healthy adults average between 2,000 to 9,000 steps a day (the numbers are slightly less for unhealthy folks). Start walking more and see how it makes you feel. You can find your own happy balance in this wide range. What You Eat and Why It MattersDiet always contributes to overall health. When it comes to sarcopenia, this is especially true.First, it’s important that you eat enough calories per day based on the recommendation for your age. If you’re moderately active with your exercises, you’ll need 1,800 calories a day once you’re 51 and older.Calories are how our bodies energize and feed themselves, so eating enough of them is crucial. The quality of calories matter, too, meaning healthy foods like fresh produce, nuts and seeds, et cetera, are better for you than fast food. This is especially true because healthy foods contain essential vitamins and nutrients that you need more of as you get older. This includes calcium, vitamin D, vitamin B12, and potassium.Finally, because we are talking about muscle loss, protein intake needs to be moderated and daily suggestions should be met. Older people should consume 1 to 1.2 grams per 2.2 pounds. Protein maintains the tissue in your body, including muscles, so eating enough of it daily can help treat sarcopenia.Take Care of Your BodyIt’s never too late to give your body some extra love. Sarcopenia treatment doesn’t have to include medication, expensive bills, or anything like that.You can simply incorporate more exercise into your life and eat a better diet.Keep reading our blog for more tips on how to improve your life.
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