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Perda muscular após os 40: prevenção e combate

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A partir dos 40, todo mundo ouve falar de osteoporose, a temida perda de massa óssea. Mas outro vilão da idade também ronda homens e mulheres com mas de 40 anos: a perda muscular (sarcopenia).

Esta condição é caracterizada pela perda de massa, força e funcionalidade dos músculos, especialmente nos membros superiores e inferiores. Dos 40 aos 70 anos, existe a perda de 8% de massa muscular na coxa por década.

perda-muscular-coxa-atitude-quarenta

Após os 50, a perda muscular é de 1 a 2% por ano! O pior é que a maioria não percebe o avanço da sarcopenia,  uma condição progressiva e silenciosa, natural do envelhecimento, que acometerá a todos, em maior ou menor medida, ao longo da vida.

Pesquisa da Unifesp

Levantamento recente realizado pela Universidade Federal de São Paulo (UNIFESP), em parceria com o laboratório Apsen, buscou identificar como os brasileiros enxergam o envelhecimento e suas expectativas para essa fase da vida.

Foram entrevistadas 836 pessoas, entre homens e mulheres, em faixa etária superior aos 35 anos.

A percepção sobre a perda muscular geralmente é tardia, não ocorre preventivamente: 79% dos entrevistados não notaram diminuição de massa muscular nas coxas e nos braços nos últimos cinco anos.

Os sintomas são comumente associados à falta de vitaminas, energia, “cansaço típico da idade”, mas nunca relacionados à condição.

A flacidez e as limitações de mobilidade, sinais bastante característicos da perda muscular, também não são comumente relacionados ao problema.

“É comum que as pessoas notem os músculos apenas quando eles aparecem. No entanto, quando começam a desaparecer é preciso estar alerta”, destaca o médico geriatra Dr. João Toniolo Neto, diretor do Núcleo de Estudos Clínicos em Sarcopenia (NECS) e professor da Disciplina de Geriatria e Gerontologia da UNIFESP.

“O cuidado com a saúde óssea é amplamente explorado. No entanto, quando se fala em músculos, as pessoas têm dificuldade em associá-los à mobilidade. É importante tratar ossos e músculos como um conjunto que deve funcionar de maneira integrada em prol da funcionalidade global de locomoção do indivíduo”, afirma Myrian Spinola Najas, nutricionista, diretora do Núcleo de Estudos Clínicos em Sarcopenia (NECS) e professora da Disciplina de Geriatria e Gerontologia da UNIFESP.

Com o avanço da idade, cerca de um terço da massa muscular é perdida, quadro que pode ser agravado pelo sedentarismo e alimentação inadequada.

massa-cuscular-sarcopenia-perda-atitude-quarenta

Como prevenir 

De acordo com a pesquisa, os principais tratamentos para perda muscular mencionados foram exercícios físicos (56%), musculação ( 43%), alimentação adequada (21%) e pilates/RPG/Yoga (17%).

Suplementação aparece apenas em 9% das menções.

De acordo com especialistas, a recomendação de proteína por dia é de 0,9 gramas/kilo (diariamente). Nos idosos, deve ser de 20 a 25 gramas, três vezes ao dia.

Conseguir estes níveis de proteína apenas consumindo carnes, leite e ovos nem sempre é fácil.

Os suplementos, com indicação médica ou de nutricionista, podem ser uma opção para o consumo de níveis adequados de proteína para prevenir a perda de massa muscular.

Um deles é o Extima, do laboratório Apsen. De acordo com a empresa, o uso do produto durante três meses, associado a atividade física contribui para o aumento da força muscular equivalente à quantidade perdida em uma década.

extima-produto-atitude-quarenta-menor

O Extima é composto por peptídeos bioativos de alto desempenho, aminoácidos formadores de músculos (BCAA), antioxidantes como vitaminas C e E, magnésio e Vitamina D. “Todos estes componentes unidos agem diretamente na recuperação muscular pós exercício físico”, explica a nutricionista Myrian Spinola Najas.

O Extima ainda oferece 15 gramas de colágeno. A partir dos 30 anos, o corpo perde 1% de colágeno ao ano.

O produto está disponível nas principais redes de farmácia do Brasil, em embalagens com 30 sachês de 20 gramas. Pode ser misturado com água ou leite em um copo de bater wheyprotein, por exemplo. O custo diário do tratamento é de R$ 9,00. A caixa com 30 sachês custa R$ 270,00.

evento-extima-cristiana-arcangelli-atitude-quarenta-menor
Evento de lançamento do Extima em São Paulo. Médicos da Unifesp e a empresária Cristiana Arcangelli participaram do evento

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