With the aging population, sarcopenia has become a significant health issue for the elderly. Studies show that the prevalence of sarcopenia in the elderly ranges from 9.9% to 40.4%. Without early intervention, it can lead to falls, fractures, mobility issues, and even the need for hospitalization. Dr. Huang Chen Shugui, a doctor of rehabilitation medicine and physical medicine, reminds that sarcopenia is preventable and reversible, but proactive measures must be taken immediately.
On September 20th (Saturday), the Orange County branch of the World Chinese Business Women’s Association (referred to as the World Chinese) held a community medical lecture at the Orange County Overseas Chinese Center to celebrate the 114th Double Tenth National Day. Dr. Huang Chen Shugui was invited to give talks on “Healthcare for Lower Back Pain” and “Understanding and Addressing Sarcopenia.”
She explained that sarcopenia naturally declines with age, with muscle mass decreasing by 3% to 5% every 10 years after the age of 30, accelerating loss after the age of 60, and potentially losing 30% to 50% of muscle mass in those over 80. Muscle loss, combined with decreased strength, puts the elderly at risk of slow walking, difficulty climbing stairs, and inability to handle daily activities.
Dr. Huang Chen Shugui pointed out that even short-term injuries or bed rest can result in a daily muscle loss of 1%, leading to a decrease of 5% to 10% in muscle mass within 2 to 4 weeks, with strength declining by 10% to 20%. Therefore, delaying the treatment of sarcopenia until it becomes severe is already too late.
In the traditional Chinese belief, many elderly individuals think that “the elderly should not consume too many tonics,” and even harbor concerns about supplements, fearing they may “harm the body” or “cause inflammation.” Such thinking may have a negative impact on preventing and treating sarcopenia.
Sarcopenia in the early stages is hard to detect. If the elderly delay the intake of essential nutrients due to concerns, it can accelerate muscle loss, increasing the risk of falls, fractures, and difficulty in daily self-care.
Moreover, the traditional notion that “the elderly should move less” may also reduce the frequency of muscle strength training and daily activities, weakening the effectiveness of muscle maintenance. Dr. Huang Chen Shugui believes that moderate intake of high-protein combined with regular exercise is far more important for maintaining muscle health and quality of life than simply avoiding medication. The elderly should correctly understand changes in their bodies and take effective protective measures early on.
Dr. Huang Chen Shugui stated that as long as muscles continue to exercise, they can “regenerate” and strengthen. Strength training is crucial for the elderly, with each movement repeated 10 to 20 times, gradually increasing the load, at least twice a week. Training methods can be diverse, including using dumbbells, resistance bands, or completing movements like standing up, squatting, leg lifts, push-ups, and wall push-ups using body weight.
Studies have shown that even elderly individuals aged 70 to 86, as long as they continue strength training and brisk walking, can increase muscle mass, improve strength, balance, and neuromuscular coordination, reducing the risk of falls. The American College of Sports Medicine recommends a total exercise time of 150 minutes per week, including moderate-intensity exercise.
Dr. Huang Chen Shugui also emphasized that high protein intake is crucial for maintaining muscle health, recommending a daily intake for the elderly of 1.2 to 2 grams per kilogram of body weight. Common sources of protein include eggs, steaks, Greek yogurt, canned tuna, beef sausages, and various nuts. Combining protein intake with regular exercise can effectively prevent muscle loss, strengthen muscles, and improve quality of life.
Even with limited physical conditions, the elderly can start with simple exercises lasting 5 to 10 minutes in the morning, such as using resistance bands while sitting or performing movements like wall push-ups, leg lifts, etc. Walking briskly for 10 minutes after meals, gradually increasing the number of repetitions after two weeks, and gradually extending the brisk walking time to 15 minutes after four weeks. Long-term monitoring shows that walking about 4,400 steps a day significantly helps reduce the mortality rate.
Dr. Huang Chen Shugui cautioned that sarcopenia is a preventable and reversible health issue, but the elderly must take immediate action by combining exercise and a high-protein diet to coexist peacefully with body changes and maintain an autonomous, healthy life in their later years.
Xiao Beiru, Director of the Orange County Overseas Chinese Center, expressed her delight in celebrating the 114th birthday of the Republic of China with overseas Chinese residents, and especially thanked the Orange County branch of the World Chinese for organizing the National Day event on the medical topics most concerning to residents. At the same time, she also introduced the Overseas Compatriot Card and the services of the six major social platforms of the Overseas Chinese Affairs Commission to guests, and welcomed community organizations to regularly hold high-quality activities for fellow residents at the Orange County Overseas Chinese Center.
Zhang Shuhua, President of the Orange County branch of the World Chinese, stated that amidst numerous activities in the Los Angeles and Orange County Chinese communities that day, she was very grateful for the enthusiastic participation of so many Orange County overseas Chinese in attending the National Day health lecture, showing patriotism and caring for their own health without falling behind.
Irvine City Councilor Liu Lingchun, Overseas Chinese Affairs Consultants Zeng Zhaohua and Zhang Zhuping, and Overseas Chinese Affairs Promotion Committee member Fu Jinlang were also invited to participate in the event. Cake cutting ceremony was also arranged during the meeting, where all guests prayed for the prosperity and stability of the Republic of China. ◇