Sarcopenia: why muscle is lost and what of muscle strength, muscle quantity, and physical performance. It becomes more common helps
Sarcopenia is the age-related loss of muscle strength, muscle quantity, and physical performance. It becomes more common with advancing age, but it isn’t simply something that must be accepted as inevitable.
Common causes and contributors
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Aging: muscle protein synthesis and the body’s response to exercise can decline with age.
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Physical inactivity: prolonged sitting, bed rest, or reduced activity accelerates muscle loss.
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Insufficient protein or calories: not eating enough can make maintaining muscle difficult.
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Chronic illnesses: conditions affecting the heart, lungs, kidneys, liver, nervous system, or metabolism can contribute.
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Hormonal changes: age-related changes in hormones can influence muscle maintenance.
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Inflammation and poor overall nutrition can also contribute.
What can help
1. Resistance exercise is the cornerstone.
Strength training 2–3 times per week can stimulate muscle growth and improve strength. Examples include sit-to-stand exercises, resistance bands, body-weight exercises, and weights. Start at an appropriate level and progress gradually.
2. Get enough protein.
Older adults often benefit from spreading protein-containing foods across meals. Eggs, milk/yogurt, fish, chicken, lean meat, beans, and lentils are practical options. Individual needs vary, particularly with kidney disease.
3. Stay physically active.
Walking and other aerobic activity support cardiovascular fitness, while balance exercises can help reduce fall risk.
4. Correct nutritional deficiencies.
Vitamin D and other deficiencies should be identified and treated when appropriate rather than taking high-dose supplements automatically.
5. Address underlying diseases and medications.
Unintentional weight loss, persistent weakness, or rapidly declining muscle function warrants medical evaluation.
When to seek medical advice
If muscle loss is rapid, accompanied by unexplained weight loss, repeated falls, difficulty getting out of a chair, or increasing difficulty with everyday activities, talk with a healthcare professional. Sarcopenia can be assessed using measures of muscle strength, physical performance, and muscle quantity.
The most effective overall combination is usually progressive resistance training + adequate nutrition/protein + regular physical activity.
