Prelude to dementia

Have you heard of “sarcopenia”? We all know that as we age, we become less active. This is a natural aging process. However, the term Sacropenia has been proposed by the medical community in recent decades.
Have you heard of “sarcopenia”? We all know that as we age, we become less active. This is a natural aging process. However, the term Sacropenia has been proposed by the medical community in recent decades.

Have you heard of “sarcopenia”? We all know that as we age, we become less active. This is a natural aging process. However, the term Sacropenia has been proposed by the medical community in recent decades.

3 Minutes Easy Assessment

Symptoms of sarcopenia can be detected early through a simple self-assessment. Here are several assessment methods.

1.Walking Speed ​​Assessment :

The subjects are asked to walk 5 meters at a normal speed, and can test 3-4 times, calculate the average time spent, and then divide 5 meters to convert the walking distance per second. The standard value is greater than 0.8 m/s.

2. Evaluation of Calf Circumference :

Using a tape measure as a measuring tool, wrap it around the widest part of the subject’s calf. If the calf circumference of women over 50 years old is less than 33 cm and that of men is less than 34 cm, it may indicate insufficient muscle mass.

3. Evaluation of upper limb grip strength:

Use a gripper to measure the subject’s grip strength, the male grip strength should be greater than 28 kg, and the female grip strength should be greater than 18 kg.

Prevention is better than cure

There is no cure for sarcopenia, and it must be actively prevented from the aspects of life, including nutritional supplementation and resistance training (retraining). Nutritional supplementation is an additional strengthening part in addition to three meals. Resistance training is also added to weight training for limb muscles in addition to general running, cycling and other aerobic exercises. Rich offers the following key recommendations for sarcopenia prevention:

Nutritional Supplement :

1. Protein

Choose varieties that are easy to absorb, such as high-protein powder, soybean peptide, chicken essence, etc.

2. Calcium + Magnesium

While supplementing calcium, there must be magnesium. Calcium can replenish bone, and magnesium can lock calcium so that it will not be lost.

3. Vitamin D3

It is recommended to use cod liver oil supplements. In addition to D3, it can also supplement important Omega-3 nutrients such as EPA and DHA, as well as vitamins A and E.

Resistance training :

1. Dumbbells or bungee cords

A convenient and easy-to-use home fitness tool that can be used for training the muscles of the upper limbs.

2. Leg Press

Gym or self-purchased home-type leg presses can be used for training the muscles of the lower limbs.

The Importance of BCAAs

Branched-chain amino acids (BCAA) are very important essential amino acids in protein nutrients. The human body cannot synthesize them by itself and must be obtained from food or nutrients. BCAA is often used by athletes to prevent muscle loss caused by exercise, and its anti-fatigue effect has also been recognized by the Ministry of Health as one of the functional ingredients of health food.
According to the results of a research paper published by Cheng Kung University (Note 1), 33 people with pre-sarcopenia or sarcopenia received BCAA supplementation for 5 weeks and found that it helped improve the problem of sarcopenia. The results are shown in the table below.

The results of the study also pointed out that 26 subjects stopped supplementing for 12 weeks, and then compared with the previous data after 5 weeks of BCAA supplementation, it was found that the 6-meter walking speed and hand grip strength had a downward trend, and the skeletal muscle mass index showed a significant decline (p<0.001)。Therefore, the conclusion of this study is that branched-chain amino acid BCAA supplements can help improve multiple indicators of sarcopenia, and after stopping supplementation for a period of time, the data will regress significantly.

Essence of chicken is a high-quality source of BCAA