Sarcopenia is the gradual loss of muscle mass, strength, and function. It most commonly occurs with aging, but it can also be caused or worsened by illness, inactivity, or poor nutrition.
Common causes
- Aging: Muscle loss typically begins around the 30s or 40s and accelerates later in life.
- Physical inactivity: Long periods of sitting or bed rest speed up muscle loss.
- Not eating enough protein or calories: Muscles need adequate nutrition to maintain themselves.
- Chronic diseases: Conditions such as heart disease, kidney disease, chronic lung disease, or cancer can contribute.
- Hormonal changes: Changes in hormones such as testosterone or estrogen can affect muscle maintenance.
- Inflammation: Ongoing inflammation from certain medical conditions can increase muscle breakdown.
Signs and symptoms
- Loss of muscle size
- Reduced strength (such as difficulty opening jars)
- Slower walking speed
- Trouble climbing stairs or getting up from a chair
- Increased risk of falls and fractures
Evidence-based ways to help
- Strength training: Resistance exercises (using weights, resistance bands, or body weight) are the most effective treatment.
- Eat enough protein: Many older adults benefit from spreading protein intake across meals, though individual needs vary.
- Stay physically active: Walking, balance exercises, and flexibility training complement strength exercises.
- Address underlying conditions: Managing chronic illnesses and reviewing medications with a healthcare professional may help.
- Vitamin D: If you’re deficient, correcting the deficiency may support muscle health, but it isn’t a cure for sarcopenia.
If you notice significant muscle weakness, repeated falls, or rapid muscle loss, it’s a good idea to see a healthcare professional. They can evaluate for sarcopenia and check for other possible causes, such as nutritional deficiencies or underlying medical conditions. Early intervention with exercise and nutrition can make a meaningful difference.
