Sarcopenia: Causes of Muscle Loss and Solutions
Sarcopenia is the age-related loss of skeletal muscle mass, strength, and physical performance. It becomes more common as people get older, but significant muscle loss is not something you simply have to accept as an inevitable part of aging. Lifestyle changes and treatment of underlying problems can help maintain or improve muscle function.
What causes sarcopenia?
Several factors can contribute:
- Physical inactivity — Less walking, exercise, or resistance training gives muscles less stimulus to stay strong.
- Inadequate protein and calories — Older adults may eat less because of poor appetite, dental problems, difficulty swallowing, or other issues.
- Hormonal and metabolic changes — Aging can alter hormones and the body’s ability to build and repair muscle.
- Chronic illnesses — Conditions involving the heart, lungs, kidneys, nervous system, or other organs can accelerate muscle loss.
- Inflammation and illness — Long periods of illness, hospitalization, or bed rest can cause substantial muscle loss.
- Medication and lifestyle factors — Some medications and excessive alcohol use may contribute in certain circumstances.
The most effective solution: resistance exercise
Strength or resistance training is one of the most important interventions for sarcopenia.
Depending on fitness level, this might include:
- Sit-to-stand exercises
- Wall push-ups
- Resistance bands
- Light weights
- Leg-strengthening exercises
- Supervised gym-based resistance training
Older adults who are frail or have significant medical conditions should get professional guidance before beginning a new exercise program.
