💪 What Is Sarcopenia?

Sarcopenia comes from the Greek words sarx (flesh) and penia (loss). It describes a progressive decline in muscle mass and strength, usually starting around age 30 and accelerating after 60.

Over time, this loss can affect everyday tasks — from climbing stairs to carrying groceries — and increase the risk of falls, frailty, and disability.

⚠️ Common Causes of Muscle Loss

Sarcopenia is complex, and multiple factors often work together. The main causes include:

1. Aging and Hormonal Changes
   As we age, levels of key hormones like testosterone, estrogen, and growth hormone decline. These hormones play a vital role in maintaining muscle protein synthesis, so their reduction contributes directly to muscle atrophy.
2. Physical Inactivity
   “Use it or lose it” couldn’t be more accurate here. Sedentary lifestyles accelerate muscle loss. Without regular resistance or weight-bearing activity, muscle fibers shrink and weaken.
3. Poor Nutrition
   Inadequate protein intake is a major factor. Muscles need amino acids from protein to rebuild and maintain strength. Low-calorie or nutrient-poor diets can worsen sarcopenia.
4. Chronic Inflammation and Illness
   Conditions like diabetes, heart disease, and chronic inflammation can impair muscle regeneration. Inflammatory markers (like cytokines) interfere with muscle protein synthesis.
5. Neurological Changes
   Aging also affects the nerves that stimulate muscle contraction. When nerve cells deteriorate, the muscles they control can weaken and atrophy.

🥗 The Role of Nutrition

Nutrition plays a crucial role in both preventing and managing sarcopenia. Key dietary strategies include:

• Increase Protein Intake:
  Aim for 1.0–1.5 grams of protein per kilogram of body weight per day. Sources include lean meats, fish, eggs, dairy, legumes, and soy products.
• Vitamin D and Calcium:
  Vitamin D helps maintain muscle strength and bone health. Regular sun exposure or supplements may be beneficial.
• Omega-3 Fatty Acids:
  Found in fish like salmon and sardines, omega-3s help reduce inflammation and support muscle recovery.
• Adequate Calories:
  Undereating can lead to both fat and muscle loss, especially in older adults.

🏋️‍♀️ Exercise: The Best Medicine

If there’s one proven way to fight sarcopenia, it’s strength training.

• Resistance Training:
  Lifting weights, using resistance bands, or doing bodyweight exercises stimulates muscle growth and improves strength.
• Balance and Flexibility Workouts:
  Yoga, Pilates, and tai chi help with coordination, stability, and preventing falls.
• Aerobic Exercise:
  Walking, swimming, or cycling improve circulation and overall endurance.

Even starting small — two to three sessions a week — can make a measurable difference.