Sarcopenia: Causes of Muscle Loss and What Can Help
Sarcopenia is the age-related loss of muscle mass, strength, and physical performance. It becomes more common as people get older, but muscle loss isn’t an unavoidable part of aging. Inactivity, inadequate nutrition, illness, and some medications can accelerate it.
Common causes and contributors
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🛋️ Physical inactivity: Less use of muscles leads to loss of strength and size.
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👵 Aging: Hormonal and cellular changes can gradually reduce the body’s ability to maintain muscle.
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🍗 Insufficient protein or calories: Not eating enough can make maintaining muscle more difficult.
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🩺 Chronic illness: Conditions involving the heart, lungs, kidneys, liver, or other systems can contribute to muscle loss.
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🔥 Inflammation: Chronic disease and persistent inflammation can promote muscle breakdown.
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🛏️ Extended bed rest: Muscle can decline surprisingly quickly during periods of immobility.
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💊 Some medications: Certain long-term treatments, including corticosteroids, can contribute to muscle weakness or loss.
What can help?
🏋️ Resistance exercise is the cornerstone.
Strength training using weights, resistance bands, machines, or appropriately challenging body-weight exercises can improve muscle strength and function. Older adults should start at an appropriate level and increase resistance gradually.
🥚 Get adequate protein.
Include protein-rich foods such as eggs, fish, poultry, dairy, beans, lentils, tofu, nuts, and seeds. Older adults may need more protein than younger adults, particularly when exercising.
🥗 Don’t neglect overall nutrition.
Adequate calories, vitamin D, calcium, and other nutrients support healthy muscles and bones. Supplements aren’t automatically necessary unless there is an identified deficiency or a clinician recommends one.
🚶 Stay active between workouts.
Walking, climbing stairs when safe, and other regular activities complement strength training and help maintain mobility.
When to get evaluated
If you’re experiencing progressive weakness, frequent falls, difficulty getting out of a chair, climbing stairs, or carrying everyday objects, talk with a healthcare professional. They can assess muscle strength and physical performance and look for treatable causes.
The key point: For sarcopenia, simply eating more or taking a supplement isn’t usually enough. Progressive resistance exercise plus adequate nutrition is the foundation of maintaining muscle as you age.
