Sarcopenia: causes of muscle loss and solutions
Sarcopenia is the age-related loss of muscle mass, strength, and physical performance. It becomes more common with aging, but it isn’t inevitable—and muscle strength can often be improved even in older adults.
Common causes
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Aging: Muscle protein synthesis becomes less responsive to dietary protein and exercise.
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Physical inactivity: Bed rest, sedentary living, or prolonged illness can cause rapid muscle loss.
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Insufficient protein or calories: Poor appetite, restrictive diets, or inadequate nutrition can contribute.
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Chronic diseases: Diabetes, kidney disease, heart disease, cancer, inflammatory conditions, and some hormonal disorders can accelerate muscle loss.
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Hormonal changes: Lower levels of hormones such as testosterone and estrogen with aging can contribute.
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Vitamin D deficiency: Low vitamin D may be associated with poorer muscle function.
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Medications and hospitalization: Some illnesses and treatments can promote weakness or inactivity.
What helps most?
1. Resistance training — the cornerstone
Aim for 2–3 sessions per week, working the major muscle groups. Examples include:
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Squats or sit-to-stand exercises
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Step-ups
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Lunges
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Resistance-band exercises
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Weight machines or free weights
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Wall or modified push-ups
Start gradually, particularly if you’ve been inactive.
2. Get enough protein
Many older adults benefit from roughly 1.0–1.2 g of protein per kg of body weight per day, and some people with illness or established muscle loss may need more under medical/dietitian supervision.
Good sources include eggs, milk/yogurt, fish, chicken, lean meat, beans, lentils, soy, and other legumes.
For example, someone weighing 70 kg might target approximately 70–84 g of protein/day, depending on their health and circumstances.
3. Don’t severely restrict calories
If you’re losing weight unintentionally, eating too little can accelerate muscle loss. A balanced diet containing adequate protein, vegetables, fruits, whole grains, and healthy fats is important
