The CDC in 1999 recognized Sarcopenia as one of the top five major health risks, facing the US population. Sarcopenia (pronounced Sarko-Peen-Ya, Greek) is the process by which the body’s lean muscle mass breaks down. The muscle is then replaced by fat. When the percentage of body fat exceeds 25%, that individual has Sarcopenia. The ratio of fat to muscle is extremely important for good health. Every man and women may face this condition as part of the aging process. The damage done to the body depends on how fit the individual remains as they age. The individual’s diet also plays a huge roll in the fitness and conditioning of the individual. Those individuals with a healthy active lifestyle will also fair better than inactive individuals. Sarcopenia is a leading biomarker for many health problems including, heart disease, diabetes, osteoporosis, cancer and obesity.
As we get fatter and weaker, fat replaces muscle on the body. This results in less efficient metabolism of blood sugar leading to metabolic syndrome and possibly type II diabetes. Muscle burns significantly more calories than fat. If calorie intake is not lowered, we get much fatter.
This is exactly what occurs to yoyo dieters. They get fatter after every diet phase. When we lower calories while dieting, the weight loss occurs first from muscle. Fat is survival storage and it goes last. Any restriction of calories results in the cannibalization of muscle if the calories are too low and the individual does not exercise.
Sarcopenia is of interest to only a handful of medical researchers and very few of the world’s medical practitioners are even aware of its existence. There is no money or profit in keeping people fit and healthy so corporations avoid this research. Doctors treat the sick and this leaves a vacuum for those who slowly lose their health.
Body Mass Index (BMI) measurements are not helpful in identifying Sarcopenia. An individual with anorexia will have a very low BMI but the percentage of body fat will measure as obesity. Body builders generally have extremely high BMI’s but have very low body fat percentages. Body fat measurement is best done by professionals. Digital equipment exists that can measure percentage of body fat, hydration (an important health marker), basil metabolic rate (calorie burn) and muscle mass. Many gyms measure body fat with calipers but this is less accurate and gives the body fat percentage only.
The following chart demonstrates the difference between a fit individual and a de-conditioned obese individual. The chart demonstrates the differences in metabolism and calorie needs. A conditioned and fit individual can eat significantly more food than an obese and out of shape person.
FAT VERSUS MUSCLE CALORIE CHART
For every pound of weight, calculate:
1. 10 calories for a person who is out of shape, inactive, overweight or obese, or always dieting. The low energy or couch potato person.
2. 15 calories for a very active women in good shape, appropriate weight and not always dieting.
3. 20 calories for a very active and fit man, or a male or female althlete.
This only explains the obvious body differences. The obese individual is facing significant health challenges. Fat produces estrogen putting the obese individual at risk for cancer and hormonal imbalances. Hormonal imbalances can lead to failure of the endocrine organs like the thyroid and adrenals. Obese individuals often have elevated blood sugars that damage internal organs. The elevated sugars raise triglyceride levels causing heart damage and elevated blood pressure. Obese individuals generally have altered lipid (fat) metabolism, causing increases in cholesterol. Of course, obesity itself has disabling consequences. The excess weight damages joints and can cause back problems.
Since Sarcopenia is a self-inflicted condition, it can usually be reversed. Changes in lifestyle, diet, exercise and attitude make the difference. All these issues must be addressed or the problem will persist. In the US, very few individuals have successfully reversed Sarcopenia. The failure results from lack of information, resulting in a burden on health care costs. Physicians who know and care have no support from health insurance providers.
Strangely enough, resources do exist to help us but we rarely hear about these resources. Although easily accessible in most communities, the population fails to use them. Yes, some go to gyms, some eat well, and some improve their poor lifestyles. However, much more needs to be done. Success depends most on a coordinated effort.
Exercise
Get into a regular training program at home or at the gym. Earth Foods can often provide referrals to personal home trainers, who can educate you in the privacy of your own home. For many this can be a great convenience and time saver.
Sarcopenia is accelerated with a lack of physical activity, especially the lack of overload to the muscle, as in resistance exercise. Physically inactive adults will see a faster and greater loss of muscle mass than physically active adults. An additional factor in the development of Sarcopenia may be an inadequate energy intake. Many older individuals may not be taking in enough calories and/or protein to sustain their muscle mass. Medicinal foods in concert with exercise can produce dramatic improvements.
