Cara Mencegah Sarcopenia (Penurunan Massa Otot)

Cara Mencegah Sarcopenia (Penurunan Massa Otot)
Ilustrasi sarcopenia. Credits: Freepik

Daftar Isi

Bagikan :


Sarkopenia atau sarcopenia merupakan masalah kesehatan yang terjadi akibat proses penuaan. Memasuki usia 30 tahun, kekuatan dan massa otot dapat menurun, dan bisa memburuk di usia 60-an. Sarcopenia dapat memengaruhi kemampuan fisik, meningkatkan risiko cedera, dan menurunkan kualitas hidup.

 

Mengenal Sarcopenia

Sarcopenia adalah kondisi yang terjadi ketika otot kehilangan massa, kekuatan, dan fungsinya secara bertahap. Kondisi ini umumnya memengaruhi lansia dan terjadi karena proses penuaan. 

Sarcopenia umumnya berkembang secara perlahan, sehingga gejalanya tidak segera terlihat. Beberapa tanda awal dari sarcopenia yang perlu diperhatikan di antaranya:

  • Kehilangan stamina
  • Kesulitan melakukan aktivitas sehari-hari seperti mengangkat benda yang berat
  • Berjalan perlahan
  • Kesulitan menaiki tangga
  • Keseimbangan yang buruk dan mudah terjatuh
  • Penurunan ukuran otot terutama otot lengan dan kaki

Baca Juga: Cara Mengatasi Nyeri Otot saat Sakit

 

Cara Mencegah Sarcopenia

Penurunan massa dan kekuatan otot terkait penuaan seperti sarcopenia tidak bisa sepenuhnya dihentikan, karena merupakan bagian dari proses penuaan alami. Namun langkah preventif dapat membantu mempertahankan massa otot dan kekuatan yang lebih baik, mengurangi risiko terkait jatuh, dan meningkatkan kualitas hidup.

Berikut adalah beberapa cara mencegah sarcopenia:

Aktivitas fisik teratur

Olahraga adalah kunci utama dalam mencegah penurunan massa otot. Jenis aktivitas fisik yang direkomendasikan seperti latihan beban, latihan aerobik, dan latihan keseimbangan yang sangat berguna untuk menjaga dan meningkatkan massa otot serta keseimbangan tubuh.

Nutrisi yang seimbang

Pola makan yang seimbang penting dalam mencegah sarcopenia. Pastikan Anda mendapatkan cukup asupan protein, vitamin D, dan asupan kalori yang cukup untuk mendukung aktivitas fisik dan kesehatan otot.

Pemeriksaan kesehatan rutin

Melakukan pemeriksaan kesehatan secara rutin dapat membantu mendeteksi dini tanda-tanda sarcopenia dan kondisi kesehatan lain yang memengaruhi otot. Dengan deteksi dini, tindakan pencegahan atau pengobatan dapat segera dilakukan.

Baca Juga: Faktor Risiko dan Penyebab Kram Otot Terjadi

Mengelola stres dan mendapatkan tidur yang cukup

Stres kronis dan kurang tidur dapat berkontribusi terhadap penurunan massa otot. Sangat penting untuk mendapatkan tidur yang cukup dan mengelola stres dengan baik. Anda bisa mencoba teknik relaksasi seperti meditasi, pernapasan dalam, atau melakukan hobi yang dapat membantu mengurangi stres.

Suplemen

Suplemen dapat membantu jika nutrisi dari makanan tidak mencukupi. Beberapa suplemen yang direkomendasikan seperti suplemen protein untuk memenuhi asupan protein harian, creatine untuk meningkatkan massa dan kekuatan otot, serta omega-3 yang memiliki efek anti-inflamasi dan membantu mencegah penurunan otot.

 

Apabila Anda mengalami kesulitan dalam melakukan aktivitas sehari-hari seperti berjalan, naik tangga, atau mengangkat barang, ini mungkin menandakan bahwa massa otot menurun. Konsultasikan dengan dokter untuk mendapatkan evaluasi, mengetahui penyebab, dan mendapatkan rekomendasi pengobatan.

Anda bisa berkonsultasi dengan dokter kami melalui aplikasi Ai Care yang bisa diunduh di App Store atau Play Store.

 

Mau tahu informasi seputar penyakit lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Senin, 19 Agustus 2024 | 05:08
Tags : penuaan penyakit otot orang tua massa otot

Cleveland Clinic (2022). Sarcopenia. Available from: https://my.clevelandclinic.org/health/diseases/23167-sarcopenia 

Humza Siddiqi, MD (2023). Strength training over 60 can help prevent sarcopenia. Available from: https://utswmed.org/medblog/age-related-sarcopenia/ 

Mary Anne Dunkin and Kim Painter (2024). Sarcopenia With Aging. Available from: https://www.webmd.com/healthy-aging/sarcopenia-with-aging 

Patricia S. Rogeri, et all (2022). Strategies to Prevent Sarcopenia in the Aging Process: Role of Protein Intake and Exercise. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746908/ 

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]
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        #12025-04-11 23:26:12GET/penyakit/cara-mencegah-jompo-sarcopenia-penurunan-massa-otot1113373