They allow us to move.

From about the age of 30, the amount of muscle mass and strength decreases very slowly.

In about 10 to 20 percent of the adult population, this process is faster.

This is called sarcopenia.

Sarcopenia is more common among older people, but younger people can suffer from sarcopenia as well.

This video is about sarcopenia.

What is it?

What is the cause?

And what can you do about it?

What is sarcopenia?

People with sarcopenia, a muscle wasting condition, have lower muscle mass and less muscle strength.

As a result, they are more likely to have poorer mobility.

For instance, they tend to have more difficulties standing up from a chair by themselves.

Climbing stairs and carrying shopping bags also takes more effort and there is a higher chance of falling and fractures.

What causes sarcopenia?

Every day, our bodies break down and rebuild protein needed to maintain or increase muscle mass.

This is necessary for the body to work properly.

There is a balance if the body builds up the same amount of muscle mass as is broken down.

With sarcopenia, there usually is a normal level of breakdown, but a lower level of buildup.

The balance is no longer there.

As a result, the amount of muscle mass and muscle strength is noticeably reduced.

This lower buildup of muscle can have multiple causes.

For instance, low physical activity, not enough protein intake in the diet, or illness.

What can you do about it?

To prevent the loss of muscle mass and strength, it is important to eat well and be physically active.

By eating well, we mean a sufficient protein intake, as protein forms the building blocks of muscles.

Proteins are found in dairy products, legumes, meat and fish, and proper movement means being physically active for at least 30 minutes every day and doing bone and muscle strengthening exercises twice a week, such as resistance training and daily activities such as cycling and climbing stairs.

Balance exercises are also important.

Think of standing on one leg, for example, while brushing your teeth, doing the dishes, or walking across a straight line.

In illness, sarcopenia develops much faster.

In illness, building muscle mass becomes more difficult, and so it is even more crucial to eat well and exercise in order to prevent sarcopenia and minimize the loss of muscle mass and muscle strength.

So, especially in illness, a nutritious diet and exercise are essential for maintaining strong muscles. you