Staying Strong: Tips to Preserve Muscle Strength with Age.
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- Опубликовано: 18 май 2024
- As we age, we lose muscle mass; this is called sarcopenia. The consequences of sarcopenia can be devastating, like increased risks of falls, reduced physical capacity, disability, depression, less participation in societal activities, and less enjoyment of life.
In 2016, the International Classification of Diseases, or ICD version 10, officially recognized sarcopenia as a disease. It is a condition characterized by loss of muscle mass and function with age. The world population is getting older and older, which is a fabulous thing, but then more people are seeking medical care because of the consequences of sarcopenia.
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In this video, Dr. Furlan answers questions about sarcopenia, an age-related disease that leads to muscle loss:
00:00 Introduction
01:35 First sign of sarcopenia
02:27 Second sign of sarcopenia
03:02 Third sign of sarcopenia
03:25 Fourth sign of sarcopenia
03:50 Can a doctor diagnose sarcopenia?
05:26 Can sarcopenia be prevented?
07:54 Regular exercises to prevent sarcopenia
08:26 Maintain adequate protein intake
09:40 Avoid sedentary lifestyle
10:14 Stay hydrated to prevent sarcopenia
10:39 Get sufficient sleep
11:12 Can we revert sarcopenia?
13:55 How can you support someone with sarcopenia?
Dr. Furlan is a pain specialist in Toronto Canada. She is a physiatrist (specialist in Physical Medicine & Rehabilitation). She holds a medical degree from the University of Sao Paulo and a Ph.D. degree from the University of Toronto. She has 30 years of experience helping people with chronic pain to get better quality of life.
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ALERT: This video is not intended to replace medical advice. If you think you have a condition that is causing you pain, please consult with your doctor to get a diagnosis and a treatment plan for you. The intent of this video is only for educational purposes. If there is any emergency, go to the nearest emergency department or call an ambulance. CLOSED CAPTIONS in this video have not been professionally verified.
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Getting older, not old. I’ve been exercising since my mid 40s and I’m 67 now ~ my high school friends are all breaking down and I’m still doing very well. Quality of life is better when you stay in shape
I’m the same age. I walk everyday . I swim 🏊 and do Barre
“Use it or lose it” and you buddy,have been active using it and hence still going strong…may I follow your path
71 and can bench 70kg. The ‘use it or loose it’ is my mantra 👍👍
succinctly put!
@@augustinbelza2418
Use it, or LOSE it.
I am very active all my life since a young kid I started swimming daily and practiced tennis 3 days a week. Now at 71 still swimming but 4/7 and lap swim 40 minutes each time, and brisk walk 2 hours daily for decades. Eat a lot of lean protein and 16 hours fasting daily. Last year during my walk at night i felt a couple times really badly, bled and hurt my knees and arms for several weeks but nothing broken. My doctor told me my muscles saved me from broken bones falling. I still have scars visible and bruises but that did not stop me from walking and swimming like nothing happened. I also tale collagen peptides and make my own bone broth from grassfed shanks. People think i am wearing a wig, and I drive daytime without wearing glasses. There are the day up and down but overall i feel good most of the days and lot energy hiking all day in the mountains and enjoying so much of it
Exercise, being active, keep the day busy, have good nutritious diets and you should be happy and sleep well at night like a toddler.
nice narrative to b followed by youngsters..
Why do you walk in dark?
Way to go man. You give so much hope and inspiration.🎉🎉
@@dorettahoekstra4784 . It enhances your night vision, ask any infantryman....
The secret for after the age of 40 is TRT, or simply put steroids on a balanced and moderate usage. About 1cc a month, and well designed exercise routine and balanced diet. Eat everything in moderation, avoid junk food and highly processed foods. You can cheat every now and then!
Chronic pain, poorly understood and poorly treated took a real toll in my 50’s.
In my 60’s and for 6 years now I am fighting back, now that I understand this pain affliction better. Walking, lose weight over time (slow and steady), to your ideal weight, dumbbells and body weight movement exercises, healthy food, drink water, and get good sleep.
Get down to the floor and back up with no aids, often.
It’s 10 X harder to do this with chronic pain but it is absolutely necessary.
Remember to do neck exercises, sit ups, for abdomen and stomach, exercising, and toe ankle push-ups.
Having a life habit of regular weight training starting at age 18 has helped me to maintain physical strength at age 68. I still swim 30-40 minutes 2-4 times per week to maintain a good BMI and the strength I need for a happy life!!❤
That is great to hear.
Yes swimming is the BEST..I swim with weights, big difference...🏊🏊
Good for you. Not helpful for those of us who didn't start 40 or 50 years ago.
Same here, 69, kettlebells, deadlifts and loads of walking, still going strong 🇬🇧
@@chadandhayleysmomIt’s never too late to start training, visit your doctor first, then start an easy routine and build up gradually, you’ll feel great physically and mentally 😁
I'm a 60 y/o femaile cyclist but was concerned about my muscles in my upper body so for the last 6 months I have been training with dumbbells in my own home 3x a week for sessions of 30 to 40 minutes. I work the whole body using supersets to save time and use progressive overload principles. I recently got an InBody scan and since I have had these in the past i was able to do some comparisons. I have gained 5 lbs of muscle in these last 6 months. I eat a mostly whole food plant based diet and did not change anything with that. I'm 5'9 and weight 150 lbs. I ate about 60 to 80 grams of protein per day. It can be done folks!! I'm well pleased with this result and although I realize that muscle gain rate will taper off now, I can still work to gain more and keep what I have by continuing with the weight training.
Calisthenics that includes weight training is a good routine for overall body strength and muscle fitness
" Use it ; or Loose it" applies for muscle and brain health!!
Any dumbell only exercise series you suggest ?
FYI -- I've done strenous uphill cycling for the decades to keep my legs strong. But at around 65, I noticed a slight decrease in my leg strength when rising up out of a low seat, couch, car, etc. I was surprised and then realized that cycling isn't really a that good of an exercise for your quad muscles. So I started doing squats and that fixed it. Now I have way more spring in my legs than ever before.
Thank you DrAndreaFurlanMadam., I have been wasting money and also my health by eating lot of rice since I hail from India. Indian dr. just giving multivitamin and other cholesterol tablet which is mere waste , nothing to do with high triglyceride levels. Even though I pay regular fees , they didn’t have sympathy / curtesy to advise me to take egg to overcome my osteoarthritis issue. Only you DrAndreaFurlan madam , really saved my life by making me to catch trains by sprinting nowadays. I am taking 4to 5 eggs per day by completely avoiding carbs and also taking some vegetables & fruit for fibre . Unlike all Europeans who speak English with different style , this make me to understand bit difficult. But Madam, your English is very beautiful like you.
Once again Thank you DrAndreaFurlanMadam.
i dont kno wht city u live in, but indian drs dont advise rice, rice n rice.
Good on you for grasping back your health!
I ate rice my entire life, I am 70, green bananas, I just painted my house inside and outside, even my driveway, my grandma, work her entire life, she die of 113 years old, my husband however, eat a lot of meat, sits all day, he doesn’t even go to the garden, he has balance problems, liver problems do you know what his biggest problem, his ears, because doesn’t listen. You continue eating vegetables and some meat, fruits, just don’t forget water and tea. Good luck. 🍀
Have you used it yet?
Does egg helps with osteoarthritis ?
A very useful video. Thank you. I'm in my mid 70s and realised that I was spending too much time being inactive in the winter months. The result was a gradual weight gain. I bought myself a cheap treadmill (£200.00 here in the UK) and combined it with a smart watch to track activity. My watch beeps at me when I've been inactive for half an hour and I get up and do a ten minute brisk walk on my treadmill. Spread over the day, it's easy to clock up your 10,000 steps. I've now started to combine a bit of resistance training as part of my 'exercise snacks'
As you can guess I'm losing fat and gaining muscle and feeling an all round improvement in my fitness. In the light of experience, I'd probably spend a bit more on the treadmill and get one with an incline function so that as I got fitter, I could increase the challenge,
Avoid the very cheap under the desk treadmills that don't have handles because in the first week or so of using it, you need the handles to get used to it.
Hope this helps!
Hi Chriselfyn. I am very proud of you! Keep strong.
your advice is excellent It should be followed and the earlier the better. Never heard of sarcopenia but common knowledge we get weaker as we age. It is also common sense that regular exercise is the only true way to slow the decline. I only started regular exercise when I was 59 and it kept me healthy and strong, never broke a bone or spent a night in a hospital. Now am 80 and decided to double down and do strength training/rowing 1 hour every day. I am too old to stop although can only pull myself up from hanging overhead bar 4 time whereas I could do that 12 time when I was 70.
That's awesome!!
I have noticed a consistent reduction in muscle strength over the last decade, but more soon the last 2 years. I am now in my 6th decade of life. I truly appreciated this video content in explaining the probable cause of this weakness. Thank you for this video and the free brochure to use as a guide to change/improve my physical condition. Lin H.
Hi Lin. Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ruclips.net/user/DrAndreaFurlan
I used to excercise daily, walking, resistance, aerobic. In my mid 50s my osteoarthritis started to make excercise painful and also, drain my energy. Menopause affected my sleep leading to 1 to 3 nights of insomnia a week. My muscle tone was amazing ten years ago. Now it's like a deflated balloon.
My gait is off and it's painful going up and down stairs. I have been searching for an excercise program that I can do regularly that does not hurt. Even swimming and water aerobics are painful.
Dr. Furlan, thank you for this information. A couple of years ago, I read over my primary care physician’s summary of our annual visit and for the first time noticed a diagnosis of sarcopenia. There was no discussion. I am a 69 year old female and have noticed a concerning loss of strength. My husband has numerous chronic conditions and at times, I need to take on more responsibilities. This has been difficult for me. While I do eat plenty of protein in a very nutritious diet, I fall short on the other recommendations. Your informational steps give me a pathway to improve my muscle strength and I plan to share this entire video with my three daughters. Thanks again.
I'm 62 and started working out 9 months ago.
I couldn't walk a block without getting winded.
I joined an inexpensive gym, 10 dollars a month and I bought some exercise bands of various strengths. I used the bands while watching RUclips or tie them to something stationary like a door knob.
Don't use weights for the first week then add some weight like 5lbs. Eat a gram of protein for each lb of body weight.
Long story short. I can now squat and lift over 400lbs.
Just take your time. You will find lots of other seniors in the gym. Normally in the morning or afternoon , when it's not so busy.
Be blessed and have fun. The first two weeks will be the hardest, because you have to find your system. It's different for everyone.
Be blessed, and take your time.
Oh and leg work outs, like squats help your whole body. Use youtube to find the correct way to do exercise. You will look good and feel strong soon. 😊
Hi @debradawson3051 thank you for writing this comemnt and sharing your experience.
I was experiencing these issues and too young for this! I have spent the last year walking for two hours per day on the treadmill. Slowly. It has taken so many months but suddenly I am more nibble, more balanced.
Thank you so much. Never heard of sarcopenia before. Am 68 with multiple chronic issues but did not fight it. Going to start tiny steps to get better so less responsibility and worry for my wonderful family
I like videos with details and suggestions to help the problem which you have done here. Thank you for the info. I’m 63 and I work hard on my diet, resistance training with bands and walk as much as I can. I think it really helps compared to others my age.
My husband has just been diognosed with severe nerve deterioration his hands and he is now been assessed as high moderate to severe risk of falls due to muscle loss. Fortunately we live in Australia. He is getting great medical attention under our Medicare system.
@euniceh9851 , I sympathise with your husband & being in Australia means he will have excellent medical care. As a 70yr+ myself, every day is a battle to ensure we keep in the best physical shape possible!
I have just turned 65 a few months ago. I have been gaining muscle mass naturally. Looking forwards to a long healthy life. Started doing 5km 🏃♂️ 🏃♂️ 🏃♂️ runs last year.
My PB is currently 31:35. I am looking at reducing that significantly over the next few years. Time will tell.
Thank you Dr. Furlan for your clear explanation of overcoming sarcopenia🙏
thanks for these info dra furlan
After watching your video I'd say I'm a classic case of sarcopenia, thanks for all the excellent information
Hi McDougal. I hope you find some solutions.
Thanks for the informative video. May God bless you
Dr. Furlan, thanks so much for your great and informative videos. Always enjoy watching them.
Glad you like them!
Thank you so much.
Be happy.💯❤🙏
This is my belief move even when it is painfull or sit and die slowly with pain.
Protein is a must!!!!!!
And Vit D (10 min sunshine per day)
Thankyou Dr. Furlan!!!
Hi Marta. You are welcome.
I believe that I'm beginning to feel and experience sarcopenia. My natural movements, inate abilities & daily mental and physical feelings are changing and are showing the signs you have discussed.
I WILL embark on this new journey of my life with the same gusto I have lived prior to my current age of a 72 year old woman.
I BELIEVE you are my vital GODSEND from GOD ...
Thank You !!!
This is essential knowlege!! I saw my mom suffer from this from lack of diet and exercise disciplin.
Especially starting with oxygen suplementation from COPD.
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ruclips.net/user/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE.
Visit www.doctorandreafurlan.com
Very helpful and informative video. MUCH APPRECIATED!!!
You are very welcome. Thank you for watching and writing this comment.
Thank you so much for this information. We will use this information as a start to have conversations with my mom’s PCP
Very helpful and informative video.when I been suffering with this problem my son told me that I should take more protein . I found some solutions from your video also so Thank you very much for sharing your video.God bless you dear 🙏💐💕
Yep, that’s me, thank you
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ruclips.net/user/DrAndreaFurlan
And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos.
And please remember, I do not give individual medical advice via social media or email.
I loved your suggestions for how to support someone with sarcopenia. I have a mild case of this condition and live alone. I wish that I had a family member or house mate to encourage me during my exercise times. It means a lot when someone encourages you to do your exercises and/or accompanies you on walks or trips to the gym. I am new to my community and I hope I can find an exercise partner this year!
I encourage you to keep at it even if you don’t yet have someone to train with (as is the case with me). I wish you success.👍🙂
You are so welcome!
Could be worse. Have somebody to stop you from exercising, treating you as a glass doll, fearing for you not to get an accident... Yee... Some sort of: "don't move honey. Stay still!..."
Thank you 🙏🏼. Very informative and motivating. I’m 70 and will definitely follow your advice. ❤
Tbis is very good info. Thank you. I was, a, linf distanxe runner till recebtky. Then i stopped for a, while due to a nerce in liwer bask that started to give trouble. This, was, wtong to stoo. Ny musckes, decline now and im scared, ill loise all my lgg musckes strength. I also did nor eat anougb priteib for a, whike and spebt too much time lying down to watch tv...... Crom today i will start running again and eat plenty protein. I put mysekf om. It B 12, abd it gives new, energy and well being feeling as, I was, fedling sort of depressed affer stopoing my daily 10 or 5 km run.... ❤❤❤❤❤❤
Thanks for this. Older people need to still maintain muscle mass.
Being thin and being fit is not necessary mean you don't need to continue growth in muscles. Imagine falling over when you are 70++ and now getting up is almost impossible without help? Why? Just because you can do a marathon doesn't mean your legs will still be strong enough to getting up after a fall. Try this, when your naked in the bathroom, do a 'full squat' all the way down. Next try getting up without holding anything, how did you do? If you have difficulties than your muscles have diminish and need resistance training.
Hi Frank. Yes, I agree with you. I have another video that I show 4 techniques to get up from the floor after a fall. ruclips.net/video/J1JfWe1YL-U/видео.htmlsi=HiHZoCRNVrqU3QBJ
@frank88ster , you are so correct. I'm 71yrs old & Keeping fit & strong is one daily grind!
Thanks for sharing.
Thanks for the info!🙏
Great video! So happy that I have always worked out…. Such a plus!
Beautiful presentation! May god’s blessings keep you healthy and joyful and your life becomes a celebration. The people who create awareness about health issues are angels of god
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful. And please remember that I do not give individual medical advice via social media, website or email.
La Paz de Cristo 🙏🙌
GREAT CLASS! THANK YOU VERY MUCH!
Glad you liked it!
Tks so much❤❤❤
Thank you, simple to understand and implement, to the point information.
God bless you
Thank you good educational session
I am 80yo and just had hip replacement.Went into the surgery in pretty good condition. But still find i have lost a lot of strength due to just a few weeks of not being able to do any strength training.
It is possible to regain muscle, even after a surgery like this.
Thanks for useful information
Very practical advise! Thank you, doctor!
A good reminder.
Interestingly, that my own body was the first to give me exectly the same advice, which i started following so naturally.
And thanks for reminding prople to love and care about their elders.
Love is the best cure for all diseases!
Years of taking statins destroyed my muscles. I exercise but would be willing to take a drug that would help.
Thank you. Good information which is reminding me to be more consistent in my exercise. I had not heard of sarcopenia, but I just noticed that my arms have a kind of fat on them that I never noticed before. I will be 80 in four days, so I better knuckle down. Thanks again.
Very Informative. Never heard the term SARCOPENIA, but I am afraid of falling in the trap unless I do something drastic. At 75 +, with very weak muscle mass and being a VEGAN, must explore my options as per your guide line. Thank you for the analysis.
You hv covered this important topic very comprehensively. It's very informative n helpful. Thanks a lot.
Thank you
Excellent explanation mam...God always bless you dear
Dr. Thankyou very much i learnt it.
The described symptoms can be very much a result of low thyroid issue or also hyperthyroidism as well. In this state it's very hard to start training or even just get oneself to walk a few hundred meters. It's essential to check ones thyroid function before doing anything else or taking drugs. The next step would be going on ketovore or carnivore lifestyle - no sugar to feed cancer cells and it'll help to prevent muscle loss and will help to reduce weight, and when one feels light, one can do resistance training and go for a walk or even start to swim or lift weights.
A good general carnivore advice is about 100g of protein a day, which is about 500g of meat or fish. But it won't work if you don't eat the same amount or slightly more of fat with it! We need fat to digest that protein and for our hormones to be productive. That fat contains in fatty meat and fish, in eggs, and one can add good butter and coconut fat or oil, or/and olive oil of excellent quality.
It's very advisable to start slowly increasing ones protein and fat intake, like some 10g a week, or you will just feel that was too much. Apple cider in a glas of water and enzymes can help digesting. Don't push yourself to reach that 100g protein/fat goal if your gut isn't ready. One could try eating more grilled fish, egg-salmon-avocado creme or chicken breast soufflé, which can be digested easier.
One can use a macro calculator which helps to find own protein/fat ratio.
Thank you for the educational video.
Hi Hellegilbert. Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ruclips.net/user/DrAndreaFurlan
And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos.
And please remember, I do not give individual medical advice via social media or email.
Thank you for that, especially 6:51
That was helpful, I can see it in my mind's eye. Cheers.
dr furlan ! no doubt that i heard of sarcopenia from you for the 1st time. thanks. I am 81. Not that my English language is poor but i failed to grasp the details that i wanted to know. Next time if you came across, I will request you to itemise and number the actions independently.
I try to eat 2 eggs a day after my daily morning workout along with many other protein sources ..thanks for the tips as I'm trying to help my aging mom and dad
Tnx doc furlan
Merci beaucoup ❤️🙏
Thanks a lot wonderful
Very instructive and useful video. Thank you. I would like to add a quick comment on sarcopenia: I read that the condition mostly "targets" the fast twitch muscle fibers, those that allow to muster some power, i.e. generate muscular force quickly. Elderly people loose a lot of these fast twitch muscle mass, which as a consequence does not allow them to manage the production of enough muscle power when they need power. An example is when an elderly stumbles and looses balance while walking, their legs will not generate sufficient power to recover balance during the next step or two; this usually leads to a fall. It is then important to incorporate in an appropriate training program exercises that help retain the fast twitch muscle fiber mass.
My wife and I were very unfit when I was fifty, the typical sarcopenia trajectory, but we bought a couple of cheap bikes and have been keen cyclists every since, every holiday is skiing or cycling.
I’m 79 this month and yesterday we cycled 33km with 800 metres vertical climb (20 miles and 2,500 feet). I haven’t noticed any age related drop in performance so far. I was no more tired at the end or today than I would have been ten years ago, maybe twenty.
Most people lose muscle mass as they age more because they do less exercise as their lifestyle changes and because of peer pressure, but it is largely reversible. For elite athletes sarcopenia is undoubtedly age related but for most of us who are nowhere near our potential fitness it is mainly lack of exercise and our diet.
Keep your mind and body strong.
Hi Rasputin, Please share this video with your friends. I have lots of videos about chronic pain on my channel ruclips.net/user/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE.
Visit www.doctorandreafurlan.com
Amazing video
Thanks 😊
Welcome 😊
Very good advice!
It's important to maximize muscle mass when you're younger, say by age 25-30, then do your best to maintain it as you. It's much harder to build muscle as you age so the more you start with the better off you are.
I will educate mtself, indeed.
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ruclips.net/user/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE.
Visit www.doctorandreafurlan.com
Thanks a lot :)
Thanks!
Dear @dorins3787 I really appreciate the super thanks!
Good information
Excellent for your video Dr Andrea Furlan Therapy great job ❤❤❤
Thank you!
Thank you so much for the video . I keep hearing the quality of sleep is very important meanwhile many of us don’t have it . I have a healthy diet I do exercise and go to bed at certain time . My dream is to sleep eight hours and have good quality sleep . I don’t like to take sleep medication since it has so many side effects including memory loss . I am 52 years old woman and have tried everything including natural remedies. Many woman in menopause. have sleep issue and for me only benzodiazepines gives me eight hour of sleep which I don’t like to take on regular basis .. only sometimes when I travel which happens rarely
You might want to consider having a sleep study done. You would have to ask your doctor to order one for you. I was having poor quality of sleep and I did not realize that I actually had sleep apnea. Now that I have my CPAP machine, my sleep is much more restful.
Ma too ins0mniac
@@Hope-ot1xy🙏
I am 64 and have ehlers-danlos syndrome and can do very little except walk a little. Muscle fatigue happens very quickly. I also have Tarlov cyst disease. Everything I do makes me sore! It's a vicious cycle. I do housework and laundry but that is it.
Hi Hammetgirl. I hope you can find a solution to this. All the best.
Maybe ask Dr Furlan if isometric body muscle contractions you can do with out weights or gym machines with help. Also have you tried elastic therabands that come in different tensions strengths. However they do eventually snap and break with regular use or left in hot garages etc. I cannot image your challenge, but I will pray for you too. For physical exercise is of little exercise in this life only, but godly exercise by believing in Jesus Christ will strengthen your soul with the power of the Holy Spirit to do the good works he has chosen you to do as you will inherit eternal life and a perfect glorified body in Christ Jesus. Be blessed and peace unto you
Your still the best. What about including amino acids in a P.O. form?
Hi Rick. In my research, I found that protein is sufficient.
@@DrAndreaFurlan Thank You
I am 68 and have retained much of my muscle mass and have used creatine 6-8 gms per day. Noticed significant muscle mass improvement even though some of it may be water retention.
Awesome Prevention Information 😎👍
I'm glad you like it.
You still need some forn of gentle exercise even if you have health health problems
Wonderful video. The topic is well covered. Thank you so much.
Thank you Hannah.
concept is new to me! (age 53)
How about doing OMAD and the effects of OMAD on sarcopenia ? I am now approaching my late 40s , started doing OMAD last year, benefits have been AMAZING , but I wonder about losing muscle mass over the long haul . I also hit the gym each day , exercise for 90 minutes. Any ideas or suggestions ?
I would add not eating enough. My mum in particular thinks that to live long you need to eat only a little (calorie restriction) - but in reality weight loss usually involves also muscle mass loss. Am I wrong? In her case. eating little, she has even less energy and struggles to cook - it is a spiral. I live far away, I do try to spend 3 months a year with her, and I notice how much better she gets when I am there and she is eating more. I would say she has sarcopenia, as she cannot even open a water bottle on her own.
Where is the download? Very good and useful video. Sharing with friends and family
Very informative Video, is there we can check our muscle so we can compare monthly
Thank you for your comment. That is a good question/suggestion for a future video.
Have you seen my website yet? Check it out www.doctorandreafurlan.com
I m a fan of yours maam. I m recovering from corrective knee surgery in my light leg diagnosed with severe grade 4 arthritis and valgus. I m 54 and weigh 82kg. My hands , fingers , back are aching and have become stiff becaue of prolonged lying down. Can u advice me a week long exercise routine for better muscle, bone health, and flexibility that i can try after 2 months from now ?
Does Collagen work? I have hEDS and sarcopenia for sure. I'm in my 40's.
Even when young a lack of exercise will result in less muscle mass which will decrease further with aging.
So the adage applies: Use it or lose it.
👉 1:48 .. 100% True Madam(5/5) ⭐️⭐️⭐️⭐️⭐️🙏... 10 years Ago Strength .... 🙏🙏🙏🙏 Now Change lot 🙏🙏🙏
Thank you for sharing that.
Progressive resistance using weights wile avoiding sharp, jerky movements on a daily basis supplemented by animal foods and animal fat.
what about the supplement betahydroxymethybuterate. Known as HMB.
you have our croatian surname Furlan, from Furlania region.
Heard for Mira Murlan?
Muscle loss. It’s harder to get back in shape and there is more risk of injuries while exercising. So start little by little.
I am a 63 yr old man. Whenever i start weight training my upper body, however lightly, i develop tendinitis in shoulder muscles and i have to stop. What can i do to prevent this? This is happening over last 5 yrs.
00:00 💪 Sarcopenia, characterized by muscle loss with age, can lead to increased risks of falls, reduced physical capacity, and diminished enjoyment of life.
01:39 😓 Noticeable decline in muscle strength, fatigue, and diminished physical performance are early signs of sarcopenia.
03:28 📉 Loss of muscle mass and replacement by body fat contribute to the physical appearance of sarcopenia.
03:51 🩺 Healthcare professionals can diagnose sarcopenia through physical assessment, without the need for extensive tests.
05:26 ⏳ Sarcopenia can be prevented or slowed down through regular exercise, adequate protein intake, hydration, and quality sleep.
07:47 🏋♂ Regular resistance training and maintaining adequate protein intake are key to preventing sarcopenia.
11:12 💊 While no medication specifically reverses sarcopenia, ongoing research targets substances like myostatin and activin receptors.
13:55 🤝 Supporting a loved one with sarcopenia involves practical assistance, encouragement, and emotional support, along with staying informed about the condition.
I used to be superfit at age 65 until June 2022. I used to benche press 75KG and sometimes ride my road push bike for 160km. But in August 2022 my neck and back started to hurt badly mainly due to traumas caused by negligent drivers runing into me while riding my push bike. Currently I have multiple neck discs' thinning, bulges, facet joint issues which cause extreme pain and prevent me from exercising properly. I would love to do my gym and bicycle like before but I can't due to the chronic intense pain. I read your book on pain and its management but the pain I have is quite severe. How can I get back in to exercise without causing flareups? Thanks.
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Hi Shanker. Thank you!
B protéine intake should be around 0.8 to 1.2 gm/kg per day...but above all eat it from nonveg and vegetables products ...also big difference between the 100 gm of meat...and 100gm of protéine...100 gm of meat contrains 25 gm of protéine...etc. we should look of the value of protéine per 100 gm of our veg and non veg products ...eat lean meat...lean chicken etc...grains etc l am an orthopaedic surgeon ..not a dietician...
Thank you for sharing this with us.
I did really think that for 8 months on keto diet, until I lost 11 kg and weighed 59 kg and was to eat less than 60g protein to lose more weight which is less than 100g meat and only 800-900 calories a day! (I am a small middle-aged woman, 159cm tall, so my goal was 55-56kg) And then I started to have unbearable cravings and hunger. I started to research for weeks and I came to carnivore calculations and through them to Dr. Donald Layman studies on protein. I had to be proved wrong by those! He says one needs roughly 100g of protein and about same amount of fat daily, carnivore correction - even more fat, in macros their ratio is from 66/33 to 80/20, one has to find which fits one best.
I used Dr. Layman's macro calculator, but recently I am using Maria Emmerich's, it's more precise.
So to say, it's 0.8-1g per pound/lbs of ideal weight (ideal for your age, gender, activity level) = 1.8 per kg, like this video says.
With enough fat, we eat more calories and get lots of energy but still stay lean.
As I started ketovore, it was first gaining weight of course, because my body needed it, but now I am losing it constantly eating 1200 to 2000 calories daily, 80-120g of protein (ca. 500g of meat or fish) and the same amount of fat. I call it a small wonder, but doctors know of course how it works.
Good morning Dr , thanh you ery much 😘
You are welcome.
Gym workouts are the answer I'm in my fifties work in construction and go to the gym five night a week
What do you recommend for psychopenia? I would appreciate an answer I’m a whitehouse intern
Let me guess before I watch the entire video..... EXERCISE!
But the problem here is not necessarily EXERCISE, but what type of correct exercise and routine. Along with a well balanced diet of course!