Common causes of sarcopenia
- Aging: Muscle protein production and the body’s ability to repair muscle decline over time.
- Physical inactivity: Long periods of sitting or lack of resistance exercise accelerate muscle loss.
- Low protein intake: Not getting enough high-quality protein can reduce the building blocks needed for muscle maintenance.
- Hormonal changes: Lower levels of hormones such as testosterone, growth hormone, and estrogen can affect muscle strength.
- Chronic illnesses: Conditions such as Type 2 diabetes, heart disease, cancer, and chronic inflammation can contribute to muscle loss.
- Poor nutrition or vitamin deficiencies: Inadequate calories, vitamin D deficiency, or insufficient nutrients may play a role.
Ways to help prevent or slow muscle loss
1. Do resistance training
- Strength exercises are among the most effective ways to maintain and build muscle.
- Examples:
- Squats or sit-to-stands
- Wall push-ups or regular push-ups
- Resistance-band exercises
- Weight training
- Aim for regular sessions (often 2–3 times per week, depending on ability and health status).
2. Eat enough protein
Good protein sources include:
- Eggs
- Fish and poultry
- Dairy products such as yogurt and milk
- Beans and lentils
- Tofu and other soy foods
- Nuts and seeds
Many older adults benefit from spreading protein intake across meals rather than eating most of it at one time.
3. Stay active daily
Walking, climbing stairs, gardening, and balance exercises help maintain mobility and independence.
4. Get enough vitamin D and other nutrients
Adequate vitamin D, calcium, and overall balanced nutrition support muscle and bone health.
5. Prioritize sleep and recovery
Poor sleep can affect hormones involved in muscle repair and physical performance.
6. Manage health conditions
Controlling chronic diseases and addressing unintentional weight loss can help preserve muscle.
When to consider medical advice
Talk with a healthcare professional if you notice:
- Increasing weakness
- Frequent falls
- Difficulty rising from a chair
- Reduced walking speed
- Unexplained loss of weight or muscle
A clinician can assess muscle strength and function and help create a safe exercise and nutrition plan. Sarcopenia is common with aging, but muscle loss is not inevitable—regular strength training and adequate nutrition can make a significant difference at many ages.
