Sarcopenia: Why Muscle Is Lost With Age—and What Can Help
Losing some muscle as we age is common, but significant age-related loss of muscle mass, strength, and physical function can be a condition called sarcopenia.
The good news? Muscle health can often be supported—and in many people, strength and physical function can improve with the right approach.
🧬 What causes sarcopenia?
Several factors can contribute:
1. Aging
As we get older, the body becomes less efficient at building and maintaining muscle.
2. Physical inactivity
Long periods of sitting, bed rest, or reduced activity can accelerate muscle loss.
3. Inadequate nutrition
Not getting enough protein or overall nutrition can make it harder to maintain muscle.
4. Chronic illnesses
Some long-term health conditions can contribute to muscle loss and reduced physical function.
5. Hormonal and metabolic changes
Changes that occur with aging can affect muscle maintenance.
🏋️ What can help?
1. Strength training
Resistance exercise is one of the most important tools for maintaining and improving muscle strength. Exercises can include weights, resistance bands, machines, or appropriately challenging body-weight movements.
2. Get enough protein
Protein provides the amino acids your muscles need for repair and maintenance. Good sources include fish, eggs, dairy products, beans, lentils, poultry, meat, nuts, and seeds.
Older adults may have different protein needs depending on their health, activity level, and kidney function, so individualized advice from a healthcare professional or dietitian can be useful.
3. Stay physically active
Walking, balance exercises, and other forms of regular movement complement strength training and help maintain mobility.
4. Address vitamin deficiencies when present
Vitamin D and other nutrients are important for overall health, but supplements aren’t a substitute for exercise and adequate nutrition. Take supplements when they are medically appropriate rather than assuming more is better.
5. Treat underlying health problems
If muscle loss is rapid, severe, or accompanied by unexplained weight loss or weakness, a healthcare professional should look for possible underlying causes.
🚩 Don’t dismiss significant weakness as “just aging”
Difficulty climbing stairs, rising from a chair, carrying groceries, walking normally, or recovering from a fall can be signs that strength and physical function need attention.
A healthcare professional can assess muscle strength and physical performance and determine whether further evaluation is appropriate.
