Sarcopenia: Muscle Loss, Causes & What Helps
Sarcopenia is the age-related loss of skeletal muscle mass, strength, at meals from foods such as eggs, fish, chicken, yogurt, milk, beans, lentils, tofu, or other suitable sources. Older adults often need more attention to and physical performance. It becomes more common with advancing age, but it isn’t simply something you have to accept—exercise and adequate nutrition can help preserve or improve muscle function.
Common causes and risk factors
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Aging: Hormonal and neurological changes can gradually reduce muscle maintenance.
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Inactivity: Bed rest, prolonged sitting, or reduced physical activity accelerates muscle loss.
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Insufficient protein or calories: Older adults may eat less or have difficulty getting enough protein.
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Chronic diseases: Diabetes, kidney disease, heart disease, COPD, and inflammatory conditions can contribute.
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Hormonal changes: Changes involving testosterone, estrogen, or other hormones can affect muscle.
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Inflammation and illness: Repeated illness or hospitalization can cause substantial muscle loss.
What can help
1. Strength training is the cornerstone.
Resistance exercises such as squats, sit-to-stand movements, resistance bands, and light weights can improve strength and function. Start at an appropriate level and progress gradually.
2. Get enough protein.
Include protein at meals from foods such as eggs, fish, chicken, yogurt, milk, beans, lentils, tofu, or other suitable sources. Older adults often need more attention to protein intake than younger adults.
3. Stay physically active.
Walking, balance exercises, and other aerobic activity complement strength training and help maintain mobility.
4. Correct nutritional deficiencies.
Vitamin D and other nutrients may matter when someone is deficient, but supplements aren’t a substitute for exercise and adequate nutrition.
5. Treat underlying conditions.
Poor by significant weight loss, persistent fever, severe fatigue, or another new symptom, don’t assume it’s simply aging—therely controlled chronic diseases, prolonged inactivity, and certain medications can contribute to muscle loss and should be reviewed with a healthcare professional.
When to get assessed
Consider medical evaluation if you’re experiencing unexplained weight loss, increasing difficulty climbing stairs or rising from a chair, frequent falls, reduced walking ability, or noticeable loss of strength.
A clinician can assess muscle strength and physical performance and, when appropriate, measure muscle mass.
Important: If muscle loss is happening rapidly or accompanied by significant weight loss, persistent fever, severe fatigue, or another new symptom, don’t assume it’s simply aging—there may be an underlying medical cause.
