Sarcopenia is the gradual loss of muscle mass, strength, and function that occurs with aging. Although it becomes more common after age 60, it is not an inevitable part of aging—regular exercise, good nutrition, and management of underlying health conditions can slow its progression.
Common causes of sarcopenia
- Aging
- Muscle protein synthesis becomes less efficient with age.
- Physical inactivity
- Prolonged bed rest or a sedentary lifestyle can accelerate muscle loss.
- Inadequate protein intake
- Not eating enough protein makes it harder to maintain and build muscle.
- Chronic illnesses
- Conditions such as diabetes, chronic kidney disease, heart failure, chronic lung disease, and cancer can contribute.
- Hormonal changes
- Declining levels of hormones such as testosterone, estrogen, and growth hormone may play a role.
- Inflammation
- Chronic inflammation is associated with increased muscle breakdown.
- Vitamin D deficiency
- Low vitamin D levels can contribute to muscle weakness in some people.
Signs and symptoms
- Reduced muscle size.
- Loss of strength (such as weaker grip).
- Difficulty climbing stairs.
- Slower walking speed.
- Trouble getting up from a chair.
- Poor balance or more frequent falls.
Evidence-based solutions
1. Resistance (strength) training
This is the most effective intervention for most people.
Examples include:
- Weight machines.
- Free weights.
- Resistance bands.
- Bodyweight exercises (e.g., squats, wall push-ups).
Aim for 2–3 sessions per week, adjusted to your fitness level and health status.
2. Eat enough protein
Most older adults benefit from spreading protein across meals. Good sources include:
- Fish.
- Chicken.
- Eggs.
- Dairy products.
- Beans and lentils.
- Soy foods.
Protein needs vary depending on health conditions, especially kidney disease, so individualized advice may be appropriate.
3. Stay physically active
In addition to strength training, include:
- Walking.
- Balance exercises.
- Flexibility exercises.
4. Ensure adequate vitamin D
If you’re deficient, your healthcare professional may recommend supplementation after testing.
5. Treat underlying conditions
Managing chronic diseases, reviewing medications, and addressing nutritional deficiencies can help preserve muscle
