Background
Sarcopenia is the age-related gradual loss of muscle mass and strength. As the muscle function diminishes, one’s ability to perform daily tasks can be impacted, resulting in the dependence on a caretaker. Sarcopenia typically begins when someone reaches their 40s and accelerates after the age of 60. While it is a normal part of aging, having a healthy lifestyle can impact its progression.
Causes of Sarcopenia
The primary cause of sarcopenia is the natural aging process. As people age, their bodies produce fewer anabolic hormones such as testosterone, growth hormone, and insulin-like growth factor-1 (IGF-1), which are critical for muscle maintenance and growth. If your body cannot produce the same amount of proteins it needs to let muscles grow, the muscle cells will decrease in size. Although aging plays a large factor, other contributors to its development include physical inactivity, obesity, and reduction in hormone levels. Muscles put stress on bones during movement, stimulating bone remodeling and maintaining strength. When there is not enough physical movement, the muscles can weaken to a point where they can no longer adequately support the body, and the bones lose density and quality, increasing the risk of fractures due to impaired balance. Other contributing factors include poor nutrition, particularly insufficient protein intake, which is essential for muscle repair and synthesis. Chronic inflammation, often associated with aging, can also increase muscle breakdown. Neurological decline, where motor neurons responsible for muscle activation deteriorate, further exacerbates muscle loss. Additionally, chronic illnesses like diabetes, heart disease, and arthritis can accelerate the progression of sarcopenia.
Prevention and Management
Preventing and managing sarcopenia mainly stems from lifestyle changes such as increasing physical activity, engaging in resistance-based strength training, or implementing a healthier diet with an increased protein intake. A balanced diet with sufficient calories and nutrients is crucial to prevent muscle breakdown. There is currently research being done about the possible use of hormone supplements to increase muscle mass, but no FDA-approved medications have been released yet.
While sarcopenia is a natural part of aging, it is not inevitable or irreversible. A routine of exercise and proper nutrition can help slow its progression or prevent it altogether. As you age it is important to take your health more seriously to be able to preserve mobility, independence, and the overall quality of life.
References
Walston, Jeremy D. “Sarcopenia in Older Adults.” Current Opinion in Rheumatology, U.S. National Library of Medicine, Nov. 2012, pmc.ncbi.nlm.nih.gov/articles/PMC4066461/.
“Sarcopenia (Muscle Loss): Symptoms & Causes.” Cleveland Clinic, 14 Aug. 2024, my.clevelandclinic.org/health/diseases/23167-sarcopenia.
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