Sarcopenia is the age-related loss of muscle mass, strength, and physical function. It becomes more common after about age 60, but it can be influenced by lifestyle, illness, nutrition, and activity level.
Common causes of sarcopenia
- Aging-related changes: The body becomes less efficient at building and repairing muscle.
- Physical inactivity: Less resistance training and daily movement accelerate muscle loss.
- Low protein intake: Not getting enough high-quality protein can make it harder to maintain muscle.
- Hormonal changes: Lower levels of hormones involved in muscle maintenance can contribute.
- Chronic illnesses: Conditions such as diabetes, heart disease, kidney disease, cancer, and chronic inflammation can increase risk.
- Vitamin D deficiency: Low vitamin D levels are associated with weaker muscles and poorer function.
- Poor appetite or weight loss: Common in older adults and can lead to inadequate nutrition.
Evidence-based ways to prevent or slow muscle loss
1. Strength training (most important)
- Aim for resistance exercise 2–3 times per week.
- Examples: squats or sit-to-stands, resistance bands, weight machines, lifting exercises, and stair climbing.
- Progressively increasing difficulty helps muscles adapt.
2. Eat enough protein
- Many older adults benefit from spreading protein across meals.
- Protein sources include:
- Eggs
- Fish
- Poultry
- Lean meats
- Dairy products (milk, yogurt, cottage cheese)
- Beans and lentils
- Soy foods
3. Get enough calories and nutrients
- Avoid unintentional weight loss.
- Include fruits, vegetables, whole grains, healthy fats, and adequate fluids.
4. Check vitamin D and other health factors
- If deficiency is suspected, a healthcare professional can test levels and advise supplementation if needed.
5. Stay active daily
- Walking, balance exercises, and regular movement help preserve independence and reduce fall risk.
When to get checked
Consider a medical evaluation if you notice:
- Increasing difficulty climbing stairs or rising from a chair
- Frequent falls
- Significant loss of muscle size or strength
- Unintentional weight loss
Sarcopenia can often be improved or slowed with the right combination of resistance training, adequate protein, and regular activity, even in older age.
