Sleep Apnea: Why Snoring Can Be Dangerous and How to Treat It

It’s Not Just Simple Snoring, It’s Sleep Apnea

Not Just Simple Snoring, but Apnea

Are you dismissing your snoring as something trivial? If you wake up with a sore or scratchy throat, or you still feel tired even after a full night’s sleep, it could be a warning sign. This becomes more noticeable after your 30s when weight gain or lifestyle changes start to affect your sleep quality. In such cases, it might not just be simple fatigue—you may need to suspect sleep apnea.

Sleep apnea is diagnosed through a sleep study (polysomnography). If, during sleep, you snore and then stop breathing for more than 10 seconds, it is considered significant. Less than 5 episodes per hour is seen as normal, while over 30 is classified as severe sleep apnea. Studies show that about 15% of adults in Korea suffer from sleep apnea, and most of them are patients with obstructive sleep apnea, caused when the airway collapses or becomes blocked during sleep.

What Causes Sleep Apnea?

If you were not a snorer before but suddenly got diagnosed with sleep apnea, it usually means airflow is not passing smoothly through your nose and throat. Drinking alcohol frequently or simply aging can reduce the muscle tone of the throat tissues, increasing the chance of snoring and sleep apnea.

In addition, chronic fatigue or stress can cause your muscles to relax even more, leading to apnea episodes. Allergies, sinus infections, or other nasal blockages can also trigger it. Being overweight is another strong risk factor—extra fat around the neck can narrow the airway, causing blockage during sleep.

Could I Have Sleep Apnea?

Often, it’s family or friends who notice the symptoms first, but it’s not easy to judge by yourself whether you are a patient. If you experience any of the following signs, you may need to suspect sleep apnea:

You snore loudly.
You gasp or choke during sleep.
You wake up with a sore throat.
You urinate frequently at night.
You often wake up sweating.
Your throat feels very dry and irritated in the morning.
You feel fatigued all day long.
You notice reduced memory or concentration.
You experience erectile dysfunction or reduced libido.
You have trouble sleeping and your weight keeps increasing.

If you checked five or more of these symptoms, there is a strong chance of sleep apnea. However, for a clear diagnosis, you should undergo a sleep study.

Sleep Apnea Can Lead to Sudden Death

Sleep apnea is far from being just snoring. On the surface, it can make people socially withdrawn. Many avoid sleeping next to their partners, leading to conflicts in relationships. Beyond that, it reduces concentration, affects work performance, and may even contribute to cognitive decline or depression.

More seriously, sleep apnea can rapidly raise blood sugar and blood pressure. Normally, during sleep, both the body and the brain rest, and blood sugar levels naturally drop. However, in sleep apnea patients, the airway repeatedly collapses, forcing the brain to wake up. This consumes more energy and glucose, which causes blood sugar to rise. At the same time, lack of oxygen in the body makes the cardiovascular system work harder, raising blood pressure.

Studies show that 50% of patients with obstructive sleep apnea also have high blood pressure, and about 30% of high blood pressure patients also suffer from sleep apnea. These complications can become so severe that, in extreme cases, sleep apnea may even lead to sudden death. Clearly, it is not something to ignore as “just snoring.”

How to Treat Sleep Apnea

If you suspect sleep apnea, the first step is to visit an ENT (ear, nose, and throat) specialist and get a consultation. A sleep study will confirm whether or not you have apnea. If diagnosed, there are two main treatment options: using a CPAP (Continuous Positive Airway Pressure) machine or undergoing surgery.

Surgery, however, is not always perfect. Options include removing the uvula to tighten the throat area, performing laser-assisted uvulopalatoplasty, or nasal surgery to open blocked passages. But the success rate is only about 50%, and symptoms often recur. Because of this, doctors usually recommend CPAP treatment first.

The CPAP device is worn during sleep and works by blowing air into the airway, preventing it from collapsing. It looks somewhat similar to an oxygen mask. There are cases where patients’ apnea frequency dropped from 60 times to almost zero after six months of using CPAP. However, many patients find it inconvenient since it has to be worn every night, carried even on trips, and often requires sleeping separately from family members. Still, it is currently the most effective treatment and is covered by health insurance.

As the saying goes, “Sleep is the best medicine.” Conversely, poor sleep can lead to countless health problems. The exact cause of sleep apnea is not clear, and not everyone with a large body frame gets it. Unfortunately, there is no perfect cure. Surgery results are uncertain, and aside from using CPAP and losing weight, treatment options remain limited. Some oral medications are under development abroad, but they are not yet available.

Despite being a dangerous condition, with early diagnosis and consistent management, you can lower the risks. Don’t dismiss snoring as harmless—getting tested and prepared early can help prevent life-threatening situations.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.

Lung Cancer: Key Causes, Symptoms & Prevention

Lung Cancer: A Silent Threat and How to Protect Yourself

Lung cancer is the leading cause of cancer-related deaths globally. According to the International Agency for Research on Cancer, in 2022 there were nearly 2.5 million new lung cancer cases, making it the most commonly diagnosed cancer worldwide . Even more alarmingly, over 1.8 million people lost their lives to lung cancer, accounting for roughly 19% of all cancer deaths.

Despite these staggering numbers, lung cancer’s early stages often remain symptom-free. Let’s delve into why early detection is so challenging and what you can do to safeguard your health.

Why Early Detection of Lung Cancer Is So Difficult

The lungs are centrally located and essential for breathing—taking in oxygen and expelling carbon dioxide. Lung cancer refers to malignant tumors originating in the lungs. It’s typically categorized as:

Primary lung cancer (originating in the lung)
Metastatic lung cancer (spreading from another organ)

By the time symptoms emerge or diagnosis occurs, the disease has often reached stage 3 or 4—even stage 4, in some cases, presents without symptoms. Indeed, about 15% of lung cancer cases are found incidentally when no symptoms are present.

This “silent” presentation is due to lungs lacking pain-sensing nerves. Consequently, significant internal damage may occur without triggering any pain or discomfort.

Common Symptoms When Lung Cancer Progresses

As the cancer advances, typical symptoms may include:

Persistent cough (in ~50–75% of cases)
Coughing blood (hemoptysis; ~25–50%)
Chest pain (~20%)
Difficulty breathing (~25%)

Because these symptoms overlap with other lung conditions, recognizing lung cancer based on symptoms alone can be difficult.

The Central Role of Smoking—and Other Risk Factors

Smoking remains the foremost cause of lung cancer, with tobacco smoke containing thousands of harmful chemicals, including over 60 known carcinogens. Approximately 70–85% of lung cancer cases are linked to smoking. Risk increases with the duration and intensity of smoking, the depth of inhalation, and earlier initiation.

Secondhand smoke also raises risk—studies show prolonged exposure increases lung cancer risk by around 1.5 times.

Additional risk factors include:

Long-term exposure to air pollution, asbestos, and radon
Occupational hazards such as industrial fumes
A family history of lung cancer—which doubles to triples the risk for those affected
Around 15% of lung cancers occur in never-smokers, often due to other environmental or genetic factors

Early Detection Saves Lives

Since early lung cancer often goes unnoticed, regular health screenings are vital for early detection. Early diagnosis can significantly improve survival rates and quality of life.

If you have a family history of lung cancer, it’s recommended to undergo screenings more frequently. And if you smoke—quitting as soon as possible dramatically lowers your risk. However, even after quitting, it may take up to 20 years for your risk to approach that of non-smokers, and some risk remains elevated. Research also suggests that women face a 1.5 times higher risk of developing lung cancer than men for the same level of exposure.

Reduce Risk Even in Daily Life

Take simple steps to protect your lungs:

Ensure good ventilation while cooking, especially in enclosed kitchens
Use exhaust fans or keep windows open to reduce exposure to harmful smoke

In summary, lung cancer’s deadliness lies in its silence. Prevention, awareness, and early detection are your greatest allies. Stay informed and proactive—your health is worth it.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Sarcopenia: The Silent Muscle Loss of Aging and How to Prevent It

Unwelcome Guest of Old Age: How to Prevent Sarcopenia

As we enter the era of 100-year lifespans, maintaining health in old age has become a major concern.
Sarcopenia—the loss of muscle mass and strength—not only drains your energy and disrupts physical balance, but can also lead to mobility issues, diabetes, metabolic disorders, and other age-related diseases, threatening a healthy life in your later years.
The earlier you start prevention, the better. Let’s explore how to protect yourself from sarcopenia.

Why Does Sarcopenia Occur?

Sarcopenia is a condition where skeletal muscle—such as those in the legs—shrinks significantly in size and strength.
As we age, the number of muscle fibers, often referred to as the body’s “energy reservoir,” begins to decline. This process starts as early as your 30s, gradually reducing muscle mass. From your 50s, you lose about 1–2% each year. By your 70s, the rate of loss accelerates, potentially cutting muscle mass to half its original level—making extra caution essential in later years.

The causes of sarcopenia are varied. Lack of exercise and poor nutrition are major contributors, along with chronic inflammation, hormonal imbalances, and reduced protein synthesis capacity.

What Happens When Muscle Declines?

As sarcopenia progresses, you may experience:

Reduced energy storage, leading to frequent fatigue.
Lower basal metabolic rate, causing frequent weight fluctuations and easier fat gain.
Greater blood sugar fluctuations, making glucose control difficult for diabetics.
Increased dizziness, falls, and weakened bones.
Slower physical responses, poor balance, and higher fall risk.

※ Decreased grip strength or walking speed can also be early warning signs.

Why Sarcopenia Prevention Matters

There is currently no definitive cure for sarcopenia.
That’s why prevention and management are essential—through proper nutrition, regular exercise, and lifestyle habits.
If you’re over 60, start your sarcopenia prevention routine as soon as possible to ensure a healthy, active old age.

How to Protect Your Muscles and Prevent Sarcopenia

1. Combine Aerobic and Strength Training
Incorporate daily aerobic activities like brisk walking, jogging, or cycling, along with strength exercises at least twice a week—such as wall push-ups or seated leg extensions.
For older adults, safety comes first: choose exercises suited to your fitness level, do proper warm-up and cool-down, and avoid sudden or overly strenuous movements.

2. Get Enough Vitamin D
Studies show that adequate Vitamin D intake in old age can help prevent muscle loss as effectively as exercise.
According to the Korea Disease Control and Prevention Agency, maintaining optimal blood Vitamin D levels significantly reduces age-related sarcopenia risk.
You can get Vitamin D naturally by spending about 20 minutes in the sun daily, or from foods like tuna, salmon, mackerel, cheese, and mushrooms.

3. Maintain Adequate Protein Intake
From your 30s—when muscle loss begins—make daily protein intake a priority.
Aim for 1–1.2g per kg of body weight. For example, if you weigh 60kg, consume about 60g of protein per day.
Without enough protein, exercising alone can actually speed up muscle loss, so consistency is key.

4. Consume Leucine, an Essential Amino Acid for Muscle Building
Leucine cannot be produced by the body and must be obtained through food.
Foods rich in leucine include eggs, milk, bananas, nuts, black beans, and soy products.

7 Essential Nutrients You Must Take After Your 40s!

While balanced nutrition is important at every age, there are specific nutrients you need to pay closer attention to once you hit your 40s. As we age, our bodies gradually lose the ability to produce or absorb nutrients efficiently. After menopause or during midlife, the risk of developing conditions like heart disease, stroke, osteoporosis, diabetes, and high blood pressure significantly increases. Let’s explore the must-have nutrients for a long and healthy life.

To Prevent Osteoporosis – A Common Midlife Condition:

Calcium and Vitamin D

One of the most important health concerns for middle-aged women after menopause is osteoporosis. During the 3 to 5 years following menopause, bone density starts to decline rapidly. This makes bones thinner and more fragile, increasing the risk of fractures—even from light impact or minor injuries. If the spine or hip bone breaks, it can significantly affect mobility and lead to other complications. The same risk also applies to men going through andropause.

The two most essential nutrients for preventing osteoporosis are calcium and vitamin D. Women over 50 are recommended to consume 1200mg of calcium daily. If it’s hard to get enough from food alone, calcium supplements can help. Calcium not only supports bone health but also helps reduce fat absorption, boosts fat metabolism, and calms the muscles and nerves. Taking calcium after meals can improve absorption because stomach acid helps calcium dissolve better.

But calcium alone isn't enough. From the late 30s onward, bones lose calcium faster than they store it. Vitamin D plays a key role in slowing this down. It helps your body absorb calcium and supports muscle function, so it’s essential to get enough. While vitamin D is naturally produced when your skin is exposed to sunlight, the skin's ability to create vitamin D decreases with age—making supplements important.

To Prevent the World’s Leading Cause of Death: Cardiovascular Disease

Omega-3 Fatty Acids and Coenzyme Q10

Cardiovascular diseases are the number one cause of death worldwide. As we age, it becomes even more important to take care of our blood vessels. Aging can weaken blood vessel walls, increasing the risk of heart and brain diseases. When waste builds up in the blood vessels supplying the brain, it can even cause vascular dementia.

One of the key nutrients for protecting your blood vessels is omega-3 fatty acids. Omega-3 strengthens blood vessels, lowers triglyceride levels, and helps blood flow smoothly. It also helps reduce blood pressure and heart rate, lowering the risk of heart-related illnesses.

Omega-3 is also crucial for eye health. The DHA in omega-3 forms a key part of your eye’s nerve and retina cells, while EPA helps reduce inflammation. Taking omega-3 regularly can help prevent eye conditions like dry eyes and macular degeneration. However, omega-3 can’t be made by the body, so you need to get it from food or supplements.

Along with omega-3, another nutrient that helps manage blood pressure is Coenzyme Q10. This is a vital component in the mitochondria, where your cells produce energy. Unfortunately, your body’s ability to produce CoQ10 declines with age, so regular supplementation is recommended.

To Strengthen Immunity and Prevent Dementia:

B Vitamins

To Slow Down Aging:

Vitamin C and Collagen

After 40, taking a wide range of vitamins becomes more important. Among them, B vitamins are especially essential for supporting immune function and metabolism. As we age, our metabolism slows down and immunity weakens. B vitamins help process carbohydrates and fats in the body, assisting with fat reduction and supporting brain health.

One of the most crucial B vitamins is Vitamin B12. When we eat too much protein-rich food like meat, a substance called homocysteine builds up in the body. This increases the risk of blood clots and oxidative damage, raising the risk of stroke and damaging brain cells, which leads to memory loss. Vitamin B12 helps lower homocysteine levels, which may help reduce the risk of dementia.

Postmenopausal women with low vitamin B12 levels are also more prone to anemia. Another key B vitamin is folate, often known for being essential during pregnancy, but it’s just as important for older adults. Folate is necessary for making red blood cells, and deficiency can lead to symptoms like weight loss and anemia. It can also increase homocysteine levels, raising the risk of heart disease.

You should also consistently take Vitamin C, a powerful antioxidant that removes harmful free radicals—the major cause of aging. Vitamin C helps your body produce collagen, so taking them together boosts absorption and promotes healthy skin and joints.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Schizophrenia: Causes, Symptoms, Diagnosis, and Treatment Explained

Definition

Schizophrenia is a mental disorder characterized by symptoms such as delusions, hallucinations, disorganized speech and behavior, and emotional blunting. It can also impair social functioning. In some patients, the prognosis may be poor and the condition can become chronic, causing significant distress to both the individual and their family. However, recent advances in treatment, particularly medication, highlight the importance of early diagnosis and intervention.

Causes

While the exact cause of schizophrenia remains unclear, it is generally recognized as a biological brain disorder. Like other chronic conditions such as hypertension or diabetes, schizophrenia is believed to be influenced by multiple factors—biological, genetic, and psychological stress.

Biologically, one leading hypothesis suggests that the brain produces excessive dopamine, a neurotransmitter. However, why this imbalance occurs is still unknown. Abnormalities have also been observed in specific brain areas such as the frontal lobe, limbic system, and basal ganglia, which may be linked to the development of the disorder.

In terms of genetics, schizophrenia is thought to have a hereditary component, although no specific gene has been identified. Even among identical twins, the chance of both developing schizophrenia is only about 50%, and the disorder can occur even in individuals without any family history—indicating that genetics alone are not the sole cause.

Psychological factors such as stress are also believed to play a role. Some individuals may have a biological vulnerability in the brain, which—when combined with environmental stress or trauma—can trigger schizophrenia. However, schizophrenia can affect all social classes globally and is not caused by parenting style or childhood upbringing. Emotional shock or difficult childhood experiences do not directly cause schizophrenia. Although temporary psychotic symptoms may appear after intense emotional trauma, these typically resolve over time and are not diagnosed as schizophrenia.

Symptoms

Though schizophrenia is described as a single disorder, it actually encompasses a group of conditions with similar symptoms but different causes. Patients exhibit a wide range of symptoms, treatment responses, and disease progression.

There are no unique symptoms that exclusively indicate schizophrenia. Therefore, a psychiatric evaluation alone is not sufficient to confirm the diagnosis—other medical and psychiatric conditions must be ruled out.

The core symptoms of schizophrenia include:

Delusions: These are fixed false beliefs that persist despite contrary evidence and cultural norms. They can range from paranoid and grandiose delusions to somatic ones.
Hallucinations: These involve perceiving things that aren't actually present, especially auditory hallucinations, such as hearing voices or music.
Disorganized speech and behavior: Some patients exhibit nonsensical speech or bizarre actions. Others may show catatonia—markedly reduced movement or communication.
Negative symptoms: Over time, patients may show decreased emotional expression, lack of motivation, and withdrawal from social interaction. These are called “negative symptoms” as they reflect a reduction in normal psychological functions.

Diagnosis and Tests

Schizophrenia is diagnosed through psychiatric evaluation, patient history, and interviews by a psychiatrist. The diagnostic criteria follow the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition) published by the American Psychiatric Association in 2013:

A. Characteristic Symptoms:
At least two of the following symptoms must be present for a significant portion of a one-month period (or less if successfully treated), with at least one being (1), (2), or (3):

Delusions
Hallucinations
Disorganized speech
Grossly disorganized or catatonic behavior
Negative symptoms (e.g., diminished emotional expression or avolition)

B. Social/Occupational Dysfunction:
For a significant time since the onset of the disturbance, one or more major areas of functioning (e.g., work, interpersonal relationships, self-care) are markedly below previous levels.

C. Duration:
Continuous signs of disturbance must persist for at least 6 months, including at least 1 month of active-phase symptoms. The remaining time may include prodromal or residual symptoms, with less severe manifestations.

D. Exclusion of Schizoaffective and Mood Disorders:
To rule out these disorders:

No major mood episode has occurred alongside the active-phase symptoms
If mood episodes have occurred, they were brief compared to the total duration of the illness

E. Exclusion of Substance or Medical Conditions:
Symptoms must not be due to the physiological effects of substances or other medical conditions.

F. Consideration of Developmental Disorders:
If there’s a history of autism spectrum disorder or childhood communication disorders, schizophrenia is only diagnosed if prominent delusions or hallucinations persist for at least one month.

Treatment

Medication is the cornerstone of schizophrenia treatment and is essential. Combining drug therapy with psychotherapy, psychosocial rehabilitation, and education for family members results in better outcomes.

Antipsychotic medications, introduced in the 1950s, are still the primary treatment. First-generation drugs had strong side effects and limited effects on negative symptoms. Today, newer second-generation antipsychotics offer improved efficacy and fewer side effects. Long-acting injectable formulations, effective for over a month, are now available and help improve adherence.

Medications are effective in about 70–80% of patients, although drug choice and dosage vary between individuals. Recurrent episodes may respond less well than the initial treatment.

Hospitalization may be considered for accurate diagnosis, medication adjustments, or if there is risk of harm to self or others.

Day hospitals (partial hospitalization programs) allow patients to receive intensive treatment during the day while returning home at night—bridging the gap between inpatient and outpatient care.

Prognosis and Complications

Long-term studies following patients 5–10 years after their first hospitalization show that about 10–20% achieve good outcomes. However, about half may experience poor results including frequent relapses and depressive episodes. Nevertheless, 20–30% of patients are estimated to lead relatively normal lives. Compared to mood disorders, schizophrenia has a less favorable prognosis.

Prevention

There is currently no known way to prevent schizophrenia. However, research is ongoing to identify individuals at high risk—those with early or mild symptoms—in order to intervene before full onset.

Diet and Lifestyle

No specific diet is known to help schizophrenia. However, maintaining a regular daily routine is crucial. Aerobic exercise has been shown to improve negative symptoms and assist in weight management.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Understanding Inflammation in the Body: What Your C-Reactive Protein (CRP) Level Reveals

A Marker That Reveals Inflammation in Our Body

Inflammation tests conducted at hospitals can indicate the severity of inflammation, but they cannot diagnose its exact cause or pinpoint its location.

Inflammation can occur due to bacterial or viral infections, autoimmune diseases, or even when cancer spreads widely. To make a diagnosis, additional blood or urine samples may be needed to confirm an infection. In some cases, imaging tests such as plain radiography, MRI scans, or radionuclide scans may be required to detect tumors or abscesses, which are sites of inflammation.

What Are Inflammatory Proteins?

When the body experiences damage or infection, it produces more of a special type of protein known as inflammatory proteins.

In hospitals, blood tests are used to measure the levels of these proteins to assess whether inflammation is present. These inflammation tests are often the first ones performed when a patient visits with vague or unclear symptoms. In some infections, inflammation cannot be clearly identified except through such tests, making them crucial.

They are also useful for monitoring the progression of inflammatory conditions like rheumatoid arthritis, or assessing how well a treatment is working.

A Quick Indicator of Inflammation: C-Reactive Protein (CRP)

One of the most specific markers that reflect inflammation is a protein called C-reactive protein (CRP) in the blood.

Testing CRP levels is considered one of the most important ways to determine whether inflammation exists and to assess its severity. CRP levels can be measured directly from blood samples using testing devices. Because CRP levels change rapidly depending on the degree of inflammation, it is a useful marker for evaluating treatment effectiveness—even before symptoms visibly improve.

CRP levels increase in cases of myocardial infarction, stress, trauma, infections, inflammation, surgeries, and tumors. It can also help distinguish between viral infections and bacterial infections (which cause a significant rise). Additionally, CRP testing is useful for tracking the progression and remission of autoimmune diseases.

Findings from Recent Epidemiological Studies

Recent epidemiological studies suggest that CRP, along with blood lipids, can be used to assess the risk of coronary artery disease.

It has been found that people with high CRP levels are at a significantly increased risk of stroke and heart attack. This implies that inflammatory markers are not only used to detect infections but can also serve as valuable predictors of cardiovascular disease risk.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Sarcopenia Prevention Tips: How to Protect Muscle Mass as You Age

Unwelcome Guest in Old Age: How to Prevent Sarcopenia

With lifespans extending into the 100s, maintaining health in old age has become more important than ever. One major concern is sarcopenia, a condition that significantly reduces muscle mass and strength. Sarcopenia doesn’t just make you feel weak or unbalanced—it can lead to mobility issues, diabetes, and metabolic diseases, all of which can severely impact your quality of life in later years. The good news? The earlier you start prevention, the better.

Why Does Sarcopenia Happen?

Sarcopenia refers to a noticeable decrease in skeletal muscle mass and strength, particularly in the legs and other large muscle groups. As we age, our bodies naturally lose muscle fibers—our body’s "energy storage units"—which begins as early as our 30s. Muscle loss tends to accelerate after age 50, with an estimated 1–2% decrease in muscle mass each year. By the time we reach our 70s, muscle mass can drop to half of its original level—making early attention and care essential.

The causes of sarcopenia vary. A lack of physical activity and poor nutrition are the most common culprits, but chronic inflammation, hormonal imbalances, and reduced ability to synthesize protein also play major roles.

What Happens When Muscle Mass Decreases?

When sarcopenia progresses, you may start experiencing symptoms like:

Feeling fatigued more easily due to reduced energy reserves
Slower metabolism, leading to frequent weight changes and fat gain
Difficulty managing blood sugar levels—especially in diabetics
Dizziness, frequent falls, and weaker bones

Slower physical responses and poor balance, increasing fall risk

If you notice weaker grip strength or slower walking speed, sarcopenia might be the cause.

Why Sarcopenia Prevention Is So Important

There is currently no definitive cure for sarcopenia. This makes prevention and early management absolutely crucial. Proper nutrition, regular exercise, and lifestyle habits are the most effective tools we have. If you’re over 60, the best time to act is now—every day counts toward maintaining strength and independence.

How to Protect Your Muscles: Sarcopenia Prevention Tips

1. Combine Aerobic and Strength Training

Aim for a mix of both types of exercise:

Daily aerobic activities like brisk walking, jogging, or cycling
Strength training at least twice a week, such as wall push-ups or seated leg lifts

Important for seniors: Always warm up and cool down. Avoid sudden or intense movements, and tailor exercise to your fitness level.

2. Get Enough Vitamin D

Research shows that proper vitamin D levels in older adults can help prevent muscle loss just like exercise. According to Korea Disease Control and Prevention Agency, maintaining a healthy vitamin D level helps reduce age-related sarcopenia.

Spend 20 minutes a day in the sun
Eat vitamin D-rich foods: tuna, salmon, mackerel, cheese, mushrooms

3. Eat Enough Protein

Starting from your 30s, aim for consistent daily protein intake.
Recommended: 1–1.2g per kilogram of body weight
For example, a 60kg person should eat about 60g of protein daily.
Exercising without enough protein can actually reduce muscle mass.

4. Eat Leucine—an Essential Amino Acid for Muscle Building

Leucine cannot be made by your body and must be consumed through food.
Great sources include:
🥚 Eggs
🥛 Milk
🍌 Bananas
🥜 Nuts
🫘 Black beans, soybeans

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

About Me

It’s Not Just Simple Snoring, It’s Sleep Apnea

Not Just Simple Snoring, but Apnea

What Causes Sleep Apnea?

Could I Have Sleep Apnea?

Sleep Apnea Can Lead to Sudden Death

How to Treat Sleep Apnea

Lung Cancer: A Silent Threat and How to Protect Yourself

Why Early Detection of Lung Cancer Is So Difficult

Common Symptoms When Lung Cancer Progresses

The Central Role of Smoking—and Other Risk Factors

Early Detection Saves Lives

Reduce Risk Even in Daily Life

Unwelcome Guest of Old Age: How to Prevent Sarcopenia

Why Does Sarcopenia Occur?

What Happens When Muscle Declines?

Why Sarcopenia Prevention Matters

How to Protect Your Muscles and Prevent Sarcopenia

7 Essential Nutrients You Must Take After Your 40s!

To Prevent Osteoporosis – A Common Midlife Condition:

Calcium and Vitamin D

To Prevent the World’s Leading Cause of Death: Cardiovascular Disease

Omega-3 Fatty Acids and Coenzyme Q10

To Strengthen Immunity and Prevent Dementia:

B Vitamins

To Slow Down Aging:

Vitamin C and Collagen

Schizophrenia: Causes, Symptoms, Diagnosis, and Treatment Explained

Definition

Causes

Symptoms

Diagnosis and Tests

Treatment

Prognosis and Complications

Prevention

Diet and Lifestyle

A Marker That Reveals Inflammation in Our Body

What Are Inflammatory Proteins?

A Quick Indicator of Inflammation: C-Reactive Protein (CRP)

Findings from Recent Epidemiological Studies

Why Does Sarcopenia Happen?

What Happens When Muscle Mass Decreases?

Why Sarcopenia Prevention Is So Important

How to Protect Your Muscles: Sarcopenia Prevention Tips

1. Combine Aerobic and Strength Training

2. Get Enough Vitamin D

3. Eat Enough Protein

4. Eat Leucine—an Essential Amino Acid for Muscle Building

Know Your Symptoms