1.Chyawanparash 2 tsp with warm milk empty stomach in the morning 2.Ashwagandha capsules 1 cap twice daily with warm milk after meals 3.Shilajit capsules 1 cap once daily with warm milk after meals 4.Balarishta 20ml with 20 ml water twice daily after meals
Include: - Moong dal, khichdi, milk with ghee, almonds/walnuts (if tolerated), sesame seeds. - Fresh fruits like pomegranate, banana, grapes. - Warm soups and lightly spiced vegetables.
- Avoid: - Excess fried, spicy, or stale foods. - Skipping meals — regularity is important.
Avoid: - Excess fried, spicy, or stale foods. - Skipping meals — regularity is important.
Lifestyle - Gentle strength exercises (light resistance bands, supervised physiotherapy). - Daily walking for circulation. - Yoga: Tadasana, Bhujangasana, Setubandhasana — done gently. - Pranayama (Anulom Vilom, Bhramari) for stress and oxygenation. - Adequate sleep — essential for muscle repair.
The problem is due to age, Start with Ashwagandha churan 0-0-1tsp at bedtime with water milk Astiposhak tablet 1-0-0 after food with water Chyavanprash 2tsp once daily before food with water, Massage your body with ashwagandha oil+ kshirbala oil on alternate day. Do pranayam lom -vilom bhastrika bhamri 5-10mins twice daily. Include 1 banana daily in your diet,
Avoid addiction if any. Avoid oily spicy and processed foods. Regular exercise. Increase intake of raw vegetables and fruits Massage with chandanbalalaxadi oil daily. Cap Stresscom 1-0-1 Tab Asthishrunkhla 1-0-1 Tab Shatavari 1-0-1 Tab Gokshura 2-0-2 Follow up after 4weeks.
Hello Thanks for reaching out about sarcopenia at 79. It’s a real and important concern, and I appreciate you thinking ahead. But dont worry we are here to help you out 😊
YOUR CONCERN (Ayurvedic + Modern View)
Sarcopenia is just a fancy name for muscle loss, weakness, and getting tired easily as you get older.
Why does it happen? * Hormones going down * Protein not building up as well * Low-level inflammation * Digestion not being great * Not moving around as much
In Ayurveda, we call this Muscle wasting due to aging, mostly because of too much Vata (one of the body’s energies) and weak Agni (digestive fire), which means muscles aren’t getting proper nourishment.
ABOUT ZINC - ESTROGEN IDEA
You said: Zinc blocks estrogen, which should help rebuild my muscle.
Here’s the real deal: Zinc doesn’t completely block estrogen.
What Zinc does do: * Helps with testosterone and IGF-1 (which are good for muscles) * Makes protein better * Helps your immune system and nerves
But here’s why you need to be careful:
For older folks, even a little bit of estrogen helps protect muscles and bones. If you block too much estrogen, you could end up weaker and with weaker bones.
Zinc can help, but it’s not the main answer for sarcopenia, and you shouldn’t take too much of it.
TREATMENT GOALS * Calm down Vata * Boost digestion * Nourish your muscles * Improve muscle-nerve connection * Stop more muscle loss
AYURVEDIC PLAN OF TREATMENT
1. Muscle-Nourishing Foods & Medicines
1…Ashwagandha Churna:.1 tsp twice a day with warm milk (or almond milk if you can’t have dairy). It really helps with muscle strength in older people.
2. Shatavari Kalpa: 1 teaspoon twice a day. Good for hormone balance and nourishing tissues.
3.Yograj Guggulu: 1 tablet twice a day after meals. Helps with movement and eases Vata stiffness.
4.Chyawanprash: 1 teaspoon in the morning on an empty stomach (make sure it’s right for your age).
DIET MODIFICATION
INCLUDE * Warm, freshly cooked food * Milk (if it agrees with you), ghee * Moong dal, rice, wheat * Soaked and peeled almonds * Dates, figs * Homemade paneer (Indian cheese) * Moringa leaves/drumsticks
❌AVOID * Dry, cold food * Lots of fasting * Raw salads at night * Very low-protein diets
Remember: Protein won’t help if you can’t digest it, so digestion is super important.
EXTERNAL CARE
1 Abhyanga (Oil Massage): Daily or every other day. Use Bala Ashwagandhadi Taila or Mahanarayan Taila. Gently massage, then take a warm bath. It helps stop muscle wasting and improves nerve supply
GENTLE STRENGTH BUILDING (Do What You Can) * Exercises you can do in a chair * Slow walks * Light resistance bands * Breathing exercises (Anulom Vilom, Bhramari)
Important: Don’t push yourself too hard.
About Supplements (Only if You Need Them)
–Zinc:- Only a low dose (8–11 mg/day) if you’re actually –low.Vitamin D and B12: Get your levels checked. –Stay away from supplements that block hormones.
Tests You Might Need * Vitamin D * Vitamin B12 * Protein/albumin in your blood * Hemoglobin * Thyroid levels
Sarcopenia can’t be completely undone, but you can definitely slow it down, keep it stable, and get stronger, even at 79. Single supplements (like just zinc) won’t do the trick. Ayurveda works best when you combine internal nourishment, external treatments, and good digestion.
Wishing you strength and healthy aging, Dr. Snehal Vidhate
At 79 muscle loss, that is sacropenia is natural due to age testosterone, decreased activity and nutritional deficiencies. The goal is too slow, muscle loss, rebuild, strength, safely and support metabolism
Regarding Zinc-while zinc play a role in testosterone production and general metabolism, it does not Block oestrogen in a way that significantly boosts muscle building Can cause digestive issues and imbalance with copper and other minerals, the Best approaching balance, nutrition, exercise and supplementation
You can take protein rich food like egg fish, lean chicken, Paneer, Dal, Moong Dal, milk, yoghurt Nuts and seeds like almonds, walnut, pumpkin seed, flaxseed Whole grains like oats, barley, quinoa millet Fruits and vegetable, especially leafy, green carrot, beetroot for antioxidant and mineral Healthy fat ghee sesame oil, olive oil, which supports hormones and tissue repair
Ashwagandha churna 1 teaspoon with warm milk at night. It helps in improving muscle strength and gives energy Safed musli 1 teaspoon with warm milk at morning it supports issue regeneration
Daily, walking at least 30 minutes daily to improve circulation Avoid over exertion or lifting, heavy weight Adequate sleep Stay hydrated Avoid extreme calorie restriction
With consistent diet, exercise and herbal support, noticeable improvement in muscle strength can be seen within 6 to 8 weeks and maintenance will slow further sacropenia
Here is a complete schedule for you.
Breakfast 8-9.30 am Upma, Poha, Idli, Dosa, Moong Dal Chilla, Vegetable Paratha (Potato paratha once in a while) with a cup of buffalo milk
Mid Snack 11-11.30 am 1 fruit which ever you like
Lunch 12.30-1.30pm A bowl of Dal A bowl of vegetable Roti Rice 2 tsp of ghee
Hi Tea 4 -4.30pm 1 cup of milk with any breakfast item you like. You can have a fruit as well but than avoid milk.
Dinner 7.30-8.30 pm 1 bowl of dal 1 bowl of vegetable Roti Rice 2 tsp of ghee
❌Things to Avoid❌ Processed food Oily food Ready to eat food Maida Desserts
✔️Must do✔️ Exercise is must Have a fruit after exercise best prefered banana You can replace fruits with boiled eggs Twice a week swimming or running Weight training if possible Surya namaskar daily atleast 10. Start from whatever is possible.
💊Medication💊
Syp. Dashmoolarishta 3 tsp twice a day before food Tab. Liv 52 DS 1 tab twice a day before food Tab. Asthiposhak Vati 2 tabs twice a day before food. Tab. Manspachak Vati 2 tabs twice a day before food.
Limiron Granules 2 tsp in a cup of milk twice a day
Full body massage with lukewarm sesame seed oil followed by exercise.
A blend of exercise n healthy food will help you recover.
Medicines 1 Ashwagandha Lehyam – 5–10 gm morning + night with warm milk 2 Shilajit resin (pure) – 300–500 mg morning with warm water 3 Shatavari Kalpa – 5 gm night with warm milk 4 Lakshadi Guggulu – 1–2 tablets morning + night after food
Zinc supplement – Zinc picolinate or citrate 15–25 mg daily after food (safe dose, supports testosterone)
Daily Must-Do Resistance exercises – light dumbbells (1–2 kg) or bodyweight squats/chair stands – 10–15 reps × 3 daily (most important for muscle gain) Protein-rich meals – 200 ml warm milk + ghee night, moong dal + ghee, 4 soaked almonds daily Walk 20–30 min daily
Diet Give daily: ghee 1–2 tsp, pomegranate, beetroot juice 100 ml Avoid completely: sugar, maida, fried food, late dinner
Regards Dr Gursimran Jeet Singh MD Panchakarma
