Sarcopenia
Beginning at age 30, the body naturally starts to lose 3–5% of muscle mass per decade. If muscle loss worsens, it can advance to a condition called sarcopenia (saar-ko-pee-ni-uh). Sarcopenia is the loss of muscle and strength that can happen when someone gets older and does less physical activity. This may cause trouble with daily activities like standing from a chair, walking, twisting the lid off a jar, or carrying groceries. Over time, loss of strength can lead to falls or other injuries. Currently, it is estimated that 10–20% of older adults have sarcopenia, although it could be even more prevalent because diagnosis and treatment of sarcopenia is not yet common.
What is sarcopenia?
Beginning at age 30, the body naturally starts to lose 3–5% of muscle mass per decade. If muscle loss worsens, it can advance to a condition called sarcopenia. Sarcopenia is the loss of muscle and strength that can happen when someone gets older and does less physical activity. This may cause trouble with daily activities like standing from a chair, walking, twisting the lid off a jar, or carrying groceries. Over time, loss of strength can lead to falls or other injuries.
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If everyone loses muscle with age, will everyone eventually have sarcopenia?
No. Although sarcopenia is believed to be quite common—especially due to inactivity during the pandemic—it is currently estimated that 10–20% of older adults have sarcopenia. It could be even more prevalent because diagnosis and treatment of sarcopenia is not yet common.
At what age should I be concerned about losing muscle?
You start losing muscle at age 30. However, the rate of decline really starts to increase around age 60. That’s when you might notice changes in your ability to get around and function. Exercise and strengthening your muscles are beneficial for people of all ages but are especially important as we get older to help prevent sarcopenia and other health complications.
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What are the symptoms of sarcopenia?
Common symptoms include falls, muscle weakness, slow walking speed, and difficulty doing everyday tasks.
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Is strength training the only way to prevent sarcopenia?
More research is needed to fully answer this question, but strength training shows the most promise in preventing sarcopenia. Doing exercise that moves and uses your muscles, like lifting weights or doing push-ups, and eating a healthy diet can help you stay strong and reduce your risk of getting sarcopenia.
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What is the best exercise to prevent sarcopenia?
Exercise can help your overall health. Specific focus on muscle strengthening and resistance training is the best way to maintain your strength. As added side benefits, doing this kind of exercise will give you more energy and may even boost your mood by reducing stress hormones like adrenaline and cortisol.
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I play tennis regularly. Is that enough for prevention?
Playing tennis definitely works some of your muscles, and it is great to have a regular routine. That said, cardio activities are not enough to prevent sarcopenia. Adding strength training exercises shows the most promise in preventing sarcopenia.
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I don’t really feel interested or fit enough to exercise. Is that the only way to keep my muscles strong?
You can start with simple exercises that you can do in your chair or scooter and slowly build up repetitions as you feel stronger. Even then, sometimes it is hard to feel motivated, especially if this is a new part of your routine. Try a manageable routine that you think you can stick to—maybe two or three times each week with a friend. By having a partner in this effort, you can help keep each other motivated.
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Are there supplements or medications that can cure sarcopenia?
There is no medication to cure Sarcopenia, but some supplements may help. While more research is needed, protein, amino acids, fish oil, vitamin D, selenium, magnesium, and omega-3 supplements have shown promising effects to prevent muscle loss, especially in conjunction with exercise. Talk to your health care professional to get more information.
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What foods help to support muscle strength?
Making sure you have enough protein is the most important part of your diet in remaining strong. Eating more fruits and vegetables can also improve physical performance and help prevent sarcopenia. Having a discussion with your health care professional or dietician can help to determine the best dietary decisions to optimize your health.
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Should my health care professional screen for sarcopenia?
Ideally, there would be a universal way to screen for sarcopenia. There are different ways to determine your risk of sarcopenia. The important thing to remember is that if you are finding everyday activities difficult, like opening a jar or getting up from a seated position without using your arms, or if you notice increased muscle weakness, a conversation with your health care professional about these changes is important to preserve health and independence and to prevent falls.
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Is there a tool I can use to determine if some of my physical challenges could be the result of sarcopenia?
The SARC-F questionnaire can be helpful to take as a self-assessment. The results can be used to talk about your concerns or changes with your health care professional.
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