It’s no secret that old age can rob us of our strength. Age-related muscle wastage, known as sarcopenia can lead to more falls, hospital stays, difficulty with walking or toileting, and less independence. Ultimately, it may result in the need for residential aged care.
However, sarcopenia is not exclusive to the frail and elderly. It can also affect individuals who are not thin or particularly old. This condition, called sarcopenic obesity, occurs when someone with excess body weight also experiences significant muscle loss and strength reduction.
Sarcopenic obesity is a hidden condition. Externally, a person may appear overweight, but internally, they have lost considerable muscle mass and strength. Alternatively, a person may not seem overweight but has lost muscle and gained fat. This means that someone in their 60s who still fits into clothes from their 20s could still have sarcopenic obesity.
While many are aware of the health risks associated with obesity, such as diabetes, cardiovascular disease, and early death, the combined impact of obesity and low muscle mass is even more detrimental. Muscles are crucial for movement and metabolism. People with sarcopenic obesity are at a higher risk of losing the ability to perform everyday tasks, increased illness, and early death.
Why Does It Sneak Up on Us?
Sarcopenic obesity can gradually creep up over time. People may not appear frail or thin, but they have already lost significant muscle due to lack of use. Studies have found that individuals can lose up to 1% of muscle mass per year starting from age 40. The retained muscle can also be less functional and often marbled with fat, resembling wagyu beef. Another review suggested that visceral fat can increase by over 200% in men and 400% in women between their 30s and 70s.
What Can You Do?
Reversing sarcopenic obesity or reducing the risk of developing it involves time and effort. Here are some steps you can take:
•Exercise Regularly: Include both resistance (strength) and aerobic training. Aim for 150-300 minutes of physical activity per week, with two or three resistance training sessions.
•Stay Active: Walk, cycle, or exercise in the pool.
•Adjust Your Diet: Nutrition plays a vital role in managing sarcopenic obesity. However, very low-calorie diets can further reduce muscle mass. A recent study suggests aiming for a modest reduction in energy intake (200-700 calories per day) and increasing physical activity.
Protein Intake
Incorporating more protein into your diet (1 to 1.5g of protein per kilogram of body weight per day) can help maintain or increase muscle mass and minimize food cravings. Sources of lean protein include:
•Low-fat dairy products
•White fish
•Chicken breast
•Lean beef or pork
•Lentils
•Reduced-fat soy milk
•Tempeh or tofu
•Professional Help
Doctors in Australia can advise patients to utilize the Medicare-funded Chronic Disease Management program, which covers the cost of five treatment sessions a year with an exercise physiologist and a dietitian. Private health insurance may cover additional consultations.
Healthcare professionals should familiarize themselves with recent diagnostic and screening criteria to better identify those with or at risk of sarcopenic obesity. These criteria are a significant step towards policy changes for better diagnosis and treatment.
Potential Interventions
Doctors may suggest their patients consider:
Exercise Snacking: Short bursts of exercise throughout the day
Bariatric Surgery
Obesity Medications
Training healthcare professionals and raising public awareness are essential. More research funding is needed to understand the causes of sarcopenic obesity better and develop targeted interventions to prevent and reverse it.
Sarcopenic obesity is a growing concern that requires attention from both individuals and the medical community. By understanding the condition and taking proactive steps, we can work towards healthier aging and improved quality of life.
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