West Hudson Valley News

Individuals who undergo bariatric surgery face a higher risk of losing lean body mass, which can increase the likelihood of developing sarcopenia. Sarcopenia is a condition marked by a progressive loss of muscle mass, strength, and physical function, commonly associated with aging and decreased activity levels. This condition is linked to higher morbidity and mortality rates. Most individuals opt for bariatric surgery to enhance their health and longevity, not to become weaker or develop additional health issues. Consequently, adequate protein intake and physical activity are crucial post-surgery or for anyone losing weight through any method.

In the months following bariatric surgery, patients typically consume a low-calorie, low-carbohydrate diet leading to rapid weight loss. Initially, this may seem effortless as patients lose weight without significantly increasing physical activity. However, this can create a false sense of security regarding exercise's importance in continued weight loss. "Losing muscle mass can lead to weight regain because it causes a decrease in basal metabolic rate," explains experts.

A lack of physical activity, particularly resistance training combined with insufficient protein intake, can result in muscle loss. Protein plays several roles beyond maintaining muscle mass:

- Hormone regulation

- Building and repairing hair, nails, and skin tissue

- Metabolism and nutrient transport

- Producing antibodies to fight infections/illnesses

- Balancing the acid/base environment within our body

- Satiation after eating

The required amount of protein varies based on age, height, weight, gender, and physical activity level. Typically about 30% of daily calories should come from protein (e.g., 135 grams for an 1800 calorie diet). Post-operatively or during initial stages of calorie restriction post-surgery; consuming 60-80 grams per day is recommended due to lower calorie intake.

High-quality complete protein sources include:

- Skinless chicken and turkey

- Lean cuts of beef and pork

- Seafood

- Eggs

- Greek yogurt, milk, cottage cheese

- Whey protein powder or shakes

- Tofu soybeans soy milk

Exercise preferences vary among individuals but finding enjoyable activities increases adherence. Options range from yoga Zumba spinning hiking biking country line dancing among others promoting both cardio strength benefits overall fitness health.

Accordingly "the American Heart Association recommends moderate-intensity cardio at least 150 minutes weekly vigorous-intensity cardio at least 75 minutes weekly combination both spread throughout week" according guidelines published by U.S Department Health Human Services Office Disease Prevention Health Promotion For added benefits increasing duration suggested alongside spreading activities across week such thirty minutes five days weekly

Strength training twice weekly targeting major muscle groups advised by American Heart Association CDC sessions should cover legs hips back chest abdomen shoulders arms including repetitions sets based fitness goals Resting between sessions promotes recovery growth endurance balance flexibility improvement also essential

Beginning slowly building up amounts manageable incorporating exercises into routine feasible parking farther taking stairs walking dog short walks performing core exercises during TV breaks dance parties children contributing towards achieving full thirty forty-five minute goal overall wellbeing enhancing quality life long-term sustainable manner.