Sarcopenia: Causes of Muscle Loss and Solutions

Sarcopenia is the gradual loss of muscle mass, strength, and physical function that often occurs with ageing. It can make everyday activities—such as climbing stairs, carrying groceries, or getting up from a chair—more difficult and can increase the risk of falls.

Although it is more common after age 60, muscle loss can begin earlier and is influenced by lifestyle, nutrition, illness, and activity levels.

Common Causes of Sarcopenia

1. Age-Related Muscle Changes

As we age, the body naturally:

• Builds muscle less efficiently
• Loses some fast-twitch muscle fibres (important for power and balance)
• Produces fewer hormones involved in muscle maintenance

2. Lack of Strength Training

Muscles need regular resistance to stay strong.

Long periods of inactivity, such as:

• Sitting for much of the day
• Bed rest after illness
• Reduced mobility

can accelerate muscle loss.

3. Not Getting Enough Protein

Protein provides the building blocks needed for muscle repair.

Older adults may be at higher risk of inadequate protein intake because of:

• Reduced appetite
• Difficulty chewing or swallowing
• Changes in diet
• Illness

4. Chronic Health Conditions

Some conditions can contribute to muscle loss, including:

• Diabetes
• Heart disease
• Chronic lung disease
• Kidney disease
• Cancer
• Long-term inflammation

5. Hormonal Changes

Age-related changes in hormones such as testosterone, growth hormone, and oestrogen can affect muscle maintenance.

6. Vitamin and Nutrient Deficiencies

Low levels of certain nutrients, particularly vitamin D, may be associated with reduced muscle strength and function.

Warning Signs of Sarcopenia

Possible signs include:

• Difficulty rising from a chair
• Walking more slowly than before
• Trouble climbing stairs
• Frequent falls
• Weak grip strength
• Feeling unusually tired during normal activities
• Losing muscle size, especially in the legs and arms

How to Prevent and Improve Muscle Loss

1. Do Regular Strength Training

Resistance exercise is one of the most effective ways to maintain muscle.

Examples:

• Squats or sit-to-stand exercises
• Resistance band exercises
• Weight training
• Bodyweight exercises

Aim for strength training sessions regularly each week, adapted to your ability and health status.

2. Eat Enough Protein

Good protein sources include:

• Eggs
• Fish
• Poultry
• Lean meat
• Dairy products
• Beans and lentils
• Tofu and other plant proteins

A healthcare professional or dietitian can help determine the right protein intake, especially if you have kidney disease or other medical conditions.

3. Stay Physically Active

In addition to strength training:

• Walk regularly
• Practise balance exercises
• Avoid long periods of sitting
• Maintain daily movement

4. Ensure Adequate Vitamin D and Calcium

These nutrients support:

• Muscle function
• Bone health
• Fall prevention

Sun exposure, diet, or supplements may be appropriate depending on individual needs.

5. Prioritise Recovery

Muscles need time to repair. Helpful habits include:

• Good-quality sleep
• Managing stress
• Treating health conditions effectively

Simple At-Home Strength Ideas

• Chair stands: Stand up and sit down from a chair repeatedly
• Wall push-ups: Strengthen upper body safely
• Heel raises: Improve lower-leg strength and balance
• Step-ups: Build leg strength if safe for your balance level

When to Seek Advice

Speak with a healthcare professional if you notice:

• Rapid or unexplained muscle loss
• Frequent falls
• Significant weakness
• Difficulty performing daily activities
• Unintentional weight loss