50岁后，别让肌肉“偷偷跑掉” 一分钟自查指南来了

Core Viewpoint - The article emphasizes the importance of muscle health, particularly in individuals over 50, highlighting that muscle loss, or sarcopenia, is a significant health concern that can lead to decreased strength and increased risk of falls and fractures [1] Group 1: Muscle Health Awareness - Muscle is described as a "strategic reserve" for overall health, functioning as a metabolic factory and endocrine organ that regulates blood sugar and supports various bodily systems [1] - Sarcopenia is characterized not just by muscle loss in quantity but also in quality, with a notable decline starting after the age of 25 and accelerating after 50 [1] - Many individuals mistakenly believe muscle loss is only a concern for those in their 70s or 80s, often realizing the issue too late when they experience mobility problems [1] Group 2: Self-Assessment for Muscle Loss - A self-check list is provided to identify potential muscle loss, including unintentional weight loss, increased fatigue during routine tasks, and specific measurements of calf circumference [2][3] - If two or more criteria are met, it suggests the possibility of muscle loss, prompting the need for a comprehensive evaluation [3] Group 3: Diagnostic Procedures - Initial screening involves medical history inquiries and physical assessments, including calf circumference measurement and SARC-F scale evaluation [3] - Muscle strength is measured using a dynamometer, with specific thresholds indicating the need for further examination [4] - Muscle mass is assessed through DXA or bioelectrical impedance analysis, with a diagnosis of sarcopenia confirmed by low muscle strength and low muscle mass [5] Group 4: Interventions for Muscle Health - Recommended interventions include resistance training exercises that can be performed at home, which are crucial for stimulating muscle growth [5] - Nutritional strategies emphasize the importance of adequate protein intake, suggesting a daily consumption of at least 1.6g of protein per kg of body weight to support muscle repair and growth [7] - Lifestyle modifications are advised, such as avoiding smoking and excessive alcohol, minimizing sedentary behavior, and managing chronic conditions like diabetes and kidney disease to prevent further muscle loss [8]