top of page

Understanding Sarcopenia: Age-Related Muscle Loss

Writer's picture: Elder Love USAElder Love USA

As we age, our bodies naturally begin to lose muscle mass—a process known as sarcopenia.


Starting as early as age 30, we can lose as much as 3% to 5% of our muscle mass every decade.


This condition affects approximately 5% to 13% of people between the ages of 60 and 70, and up to 50% of those aged 80 and older.


Over a lifetime, most men lose about 30% of their muscle mass.


Unfortunately, sarcopenia is asymptomatic, meaning it happens silently without noticeable signs.


This makes prevention and early action critical.



The Impact of Sarcopenia

Sarcopenia doesn't just reduce muscle size; it significantly affects daily life.


Simple activities like climbing stairs, standing up from a chair, opening jars, tying shoelaces, or buttoning a shirt become increasingly difficult as muscles weaken, especially in the legs and arms.


Even more concerning, sarcopenia reduces mobility and balance, greatly increasing the risk of falls and injuries.


Over time, it can lead to a loss of independence and a diminished quality of life.


Why Does Sarcopenia Happen?

While some muscle loss is a natural part of aging, other factors can accelerate sarcopenia, including:

  • Physical inactivity

  • Obesity

  • Insulin resistance

  • Malnutrition or insufficient protein intake

  • Chronic diseases such as chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, and HIV

  • Hormonal changes that occur with aging


These factors can compound and further weaken muscle strength, making early prevention essential.




Prevention and Managing Sarcopenia

With the right approach, you can rebuild and maintain muscle mass and strength. Always consult your healthcare provider for personalized recommendations, but general strategies include:


1. Progressive Resistance Training

Incorporating exercises that challenge your muscles can help build strength and increase lean muscle mass. These include activities like:


  • Bodyweight exercises (e.g., squats, push-ups)

  • Free weights

  • Resistance bands

  • Specialized machines

Your doctor and/or a fitness expert can help create a program tailored to your needs.


2. Protein-Rich Diet

Eating a balanced diet rich in protein is crucial for muscle health. Protein sources include:


  • Meat, eggs, and dairy products

  • Seafood, such as salmon

  • Plant-based options, like beans and lentils

  • Protein supplements, recommended by your doctor


Take Action


Sarcopenia might seem like an inevitable part of aging, but it’s not something you have to accept passively. With early intervention, proper nutrition, and a targeted exercise plan, you can maintain and/or regain your muscle strength, reduce the risk of falls, and preserve your independence as you age.

4 views0 comments

Recent Posts

See All

Comments


ELU Blog Images (24).png

Legal

Nonprofit 501(c)(3) Organization: 81-3044392

CA Home Care Organization License #: 334700206

NPI: 1386328300

Contact Us

Fax: 760-766-1440

  • Instagram
  • Facebook

Mailing Addresses

41550 Eclectic St, Palm Desert, CA 92260 
(Inside the RAP Foundation) - Corporate HQ

ELU Blog Images (21).png

320 N E St, Suite 302B, San Bernardino, CA 92401 (Inside the Historic Enterprise Building)

1959 S Power Rd #103-230, Mesa, AZ 85206

© 2016-2024 by Elder Love USA, Inc. 

bottom of page