Sarcopenia: Causes of Muscle Loss and Solutions
Sarcopenia is the age-related loss of muscle mass, strength, and physical function. It becomes more common with advancing age, but it isn’t an inevitable part of getting older.
Common causes
- Aging: Muscle-building responses become less efficient over time.
- Physical inactivity: Less walking and especially less resistance exercise accelerates muscle loss.
- Inadequate protein or calories: Not getting enough nutritious food can make maintaining muscle difficult.
- Chronic illnesses: Conditions such as diabetes, heart disease, kidney disease, and inflammatory disorders can contribute.
- Hormonal changes: Age-related changes in hormones can affect muscle maintenance.
- Vitamin deficiencies: Certain deficiencies, including vitamin D, may contribute to poor muscle function.
What can help?
- Resistance training: Strength exercises 2–3 times per week are among the most effective interventions. Start appropriately for your fitness level.
- Adequate protein: Include protein-rich foods such as eggs, fish, dairy, beans, lentils, poultry, and lean meat throughout the day.
- Enough overall nutrition: Avoid unintentionally losing weight or severely restricting calories.
- Regular movement: Walking, balance exercises, and other physical activity complement strength training.
- Address underlying problems: A clinician can evaluate medications, nutritional deficiencies, and medical conditions that may be contributing.
For older adults with significant weakness or falls, it’s worth getting assessed rather than assuming it is simply “normal aging.” A doctor or physical therapist can evaluate strength and function and create a safe exercise plan.
