Sarcopenia is the gradual loss of muscle mass, strength, and function that commonly occurs with aging. While some muscle loss is a normal part of getting older, sarcopenia is more severe and can increase the risk of falls, fractures, disability, and loss of independence.
Common causes
- Aging: Muscle mass and strength naturally decline with age, especially after about age 50 if no preventive measures are taken.
- Physical inactivity: Muscles weaken when they’re not used, particularly if a person spends long periods sitting or is confined to bed.
- Inadequate protein intake: Protein provides the building blocks for maintaining and repairing muscle.
- Chronic diseases: Conditions such as Type 2 Diabetes, Chronic kidney disease, Chronic obstructive pulmonary disease, and some cancers can contribute to muscle loss.
- Hormonal changes: Declining levels of certain hormones and increased inflammation with age can affect muscle maintenance.
- Poor nutrition or illness: Unintentional weight loss, poor appetite, or prolonged illness can accelerate muscle loss.
What helps
The most effective approach combines exercise with good nutrition.
1. Strength (resistance) training
- This is the most effective treatment for sarcopenia.
- Exercises using weights, resistance bands, or body weight performed 2–3 times per week can increase muscle strength and size, even in older adults.
2. Adequate protein
- Most older adults benefit from spreading protein intake across meals.
- Good sources include lean meats, fish, eggs, dairy products, beans, lentils, tofu, and soy products.
3. Stay physically active
- Walking, climbing stairs, balance exercises, and flexibility training all help maintain mobility and reduce fall risk.
4. Address vitamin deficiencies
- If someone has low vitamin D, correcting the deficiency may improve muscle function. Supplementation is most beneficial when a deficiency is present.
5. Manage underlying medical conditions
- Treating chronic illnesses, reviewing medications, and ensuring adequate calorie intake can help preserve muscle.
When to seek medical advice
See a healthcare professional if you notice:
- Progressive weakness
- Difficulty rising from a chair
- Slower walking speed
- Frequent falls
- Unintentional weight loss
They may evaluate for sarcopenia and look for treatable causes such as nutritional deficiencies or other medical conditions.
Bottom line
Sarcopenia is not an inevitable consequence of aging. Regular resistance exercise, sufficient protein intake, and staying physically active are the interventions with the strongest evidence for slowing or reversing age-related muscle loss. The earlier these habits begin, the greater the benefit, but improvements are possible even later in life.
