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Sarcopenia, el síndrome que ataca al cuerpo con el paso de los años La sarcopenia se puede combatir con ejercicios de fuerza getty images
No es ningún secreto que a partir de los 30 años nuestro cuerpo empieza a perder fuerza gradualmente. Pero en algunas personas esto se produce de manera más rápida que en otras a causa de la sarcopenia , un síndrome que se vuelve más común con la edad y que se caracteriza por la pérdida progresiva y generalizada de masa muscular, fuerza y función física .
El método Mori, la rutina japonesa de ejercicios con la que fortalecer el cuerpo en 30 días
Aunque el término puede resultar desconocido para una gran parte de la población, se trata de una afección muy frecuente ( entre el 10 y el 20% de los adultos mayores la padecen ). Sin embargo, son también muchos los que no reciben un diagnóstico ni tratamiento. Su abordaje y prevención resulta vital porque termina afectando a la calidad de vida de diferentes maneras:
Reduce la capacidad de realizar tareas simples de la vida diaria , como subir escaleras, levantarse de una silla, o esfuerzos en el día a día. Aumenta el riesgo de caídas y fracturas. Aumenta la necesidad y la duración de las hospitalizaciones . Aumenta de complicaciones posquirúrgicas . En los casos más avanzados conlleva la pérdida de la independencia y la necesidad de cuidados a largo plazo. Síntomas y causas Los síntomas que indican sarcopenia son la debilidad muscular, lentitud al caminar, desgaste muscular y dificultad para actividades diarias normales. La aparición de los procesos sarcopénicos puede verse condicionada por varios factores, como la programación genética propia de cada individuo, la disminución de las hormonas y del número de uniones neuromusculares.
Sin embargo, también hay una segunda línea condicionante, como los factores ambientales , el estilo de vida , el sedentarismo o disminución de la actividad física y la nutrición inadecuada . Hay muchas condiciones relacionadas con la sarcopenia, como la obesidad, la diabetes, la inflamación y el déficit de vitamina D .
¿Cómo evitar la sarcopenia? La actividad física centrada en el entrenamiento de fuerza , basado en la resistencia progresiva, puede mejorar el rendimiento físico y aumentar la masa muscular. Según un estudio de la Universidad de Örebro (Suecia), realizar actividades de fortalecimiento muscular al menos dos veces por semana puede estar relacionado con una mayor masa muscular y un menor riesgo de desarrollar sarcopenia.
Los niveles de rendimiento físico entre los adultos mayores que realizan actividad física durante al menos 5 horas a la semana son más altos que entre sus pares que realizan actividad física entre 2,5 y 5 horas a la semana. La fuerza se puede y se debe entrenar a cualquier edad, pero con el paso de los años su importancia aumenta para compensar la pérdida de masa muscular que caracteriza al paso del tiempo. Además, una dieta saludable , que incluya suficientes proteínas , nos ayudará a mantener la masa muscular y reponerla del ejercicio físico.
Temas