Social activist Sonam Wangchuk recently ended her hunger strike after a long hunger strike. During this time, she lost approximately 11 kg of weight, and doctors reported a significant loss of muscle mass. But what exactly is this muscle mass, and why is it so important? It’s worth noting that sarcopenia, a condition of rapid muscle loss, is being seen in people even in their 40s. Neurologist Dr. Sudhir Kumar (MD, DM) has shared important information on this issue, writing that adequate protein in a balanced diet and regular strength training play a key role in maintaining muscle volume and strength. Doctors say that poor diet, diabetes, and physical inactivity are rapidly exacerbating this problem.
In simple terms, muscle mass is the total weight of muscles in our body, excluding bones, fat, and water.
Sarcopenia refers to the gradual loss of body muscle. It was once considered a problem associated solely with aging. However, cases are now increasingly being reported in younger people as well. Experts say diabetes, long-term steroid use, chronic kidney disease, and, most importantly, protein deficiency are the main causes. In India, most people’s diets are high in carbohydrates and low in protein. This means the body doesn’t get the nutrition it needs to build and maintain muscle.
If you begin to feel more weak than before, your hand grip weakens, objects frequently fall from your hands, have difficulty climbing stairs, your walking speed slows, or your balance frequently deteriorates, these could be signs of sarcopenia. People with this condition are at increased risk of falls and bone fractures. Doctors diagnose it through handgrip tests, chair sit-to-stand tests, gait speed, calf circumference measurements, and, if necessary, DEXA scans.
Experts say that just walking in the morning and evening is not enough to protect muscles. 15-20 minutes of strength or resistance training 2-3 days a week helps in keeping the muscles strong. Along with this, adequate protein, Vitamin D, Vitamin B12 as per body weight, 7 hours of sleep and regular sunlight are also necessary.
Experts say that just walking in the morning and evening is not enough to protect muscles. 15-20 minutes of strength or resistance training 2-3 days a week helps in keeping the muscles strong. Along with this, adequate protein, Vitamin D, Vitamin B12 as per body weight, 7 hours of sleep and regular sunlight are also necessary.