Common causes of sarcopenia
- Age-related muscle changes
- The body gradually loses muscle fibres and becomes less efficient at building new muscle.
- Lack of physical activity
- Long periods of sitting or inactivity can accelerate muscle loss, especially after illness or injury.
- Insufficient protein intake
- Muscles need enough protein and essential amino acids to repair and maintain themselves.
- Hormonal changes
- Changes in hormones such as testosterone, growth hormone, and other regulators of muscle metabolism can contribute.
- Chronic illnesses
- Conditions such as diabetes, heart disease, chronic lung disease, or inflammatory disorders can increase the risk.
- Poor nutrition or vitamin deficiencies
- Low intake of important nutrients, including vitamin D in some people, may affect muscle function.
Ways to help prevent or manage muscle loss
1. Strength training
Resistance exercises are among the most effective approaches:
- Weight training.
- Resistance bands.
- Body-weight exercises such as squats or wall push-ups.
Aim for regular sessions appropriate to your ability and health status.
2. Eat enough protein
Good sources include:
- Eggs.
- Fish.
- Poultry.
- Dairy products.
- Beans and lentils.
- Tofu and other plant proteins.
A healthcare professional or dietitian can help determine the right amount, especially for people with kidney disease or other conditions.
3. Stay physically active
Walking, balance exercises, and daily movement help maintain mobility and independence.
4. Get adequate vitamin D and calcium
These nutrients support bone and muscle function. Supplements should be considered based on individual needs.
5. Address health conditions
Managing chronic diseases, reviewing medications, and treating nutritional problems can help protect muscle health.
When to seek advice
Signs that may warrant a medical assessment include:
- Increasing difficulty climbing stairs.
- Trouble rising from a chair.
- Frequent falls.
- Noticeable loss of strength or muscle size.
- Unintentional weight loss.
Sarcopenia is often manageable, and early action—especially resistance exercise plus adequate nutrition—can make a meaningful difference in maintaining strength and independence.
