Sarcopenia is the gradual decline in muscle mass and strength, often linked to aging. It primarily affects older adults, with around 5-13% of people over 60 and up to 50% of those over 80 experiencing it. This condition can make daily activities harder, leading to challenges like walking, climbing stairs, and carrying heavy objects. It also increases the risk of falls and fractures.
There are tests to diagnose sarcopenia by assessing muscle strength, muscle quality, and physical performance. Although no medications are currently approved for its treatment, lifestyle changes can help manage the condition by regaining muscle mass and strength.
The main signs of sarcopenia include low muscle function, strength, and mass. Muscle loss is often accompanied by fat accumulation, which further decreases muscle strength. Sarcopenia typically starts between ages 30 and 50 and worsens after 60. Around 10% of individuals over 60 have sarcopenia globally.
Several factors contribute to sarcopenia as we age, including physical inactivity and inadequate protein intake. Obesity might also play a role. Younger individuals can develop sarcopenia too, often due to inflammatory diseases, malnutrition, or severe weight loss.
There’s no single test for diagnosing sarcopenia. Instead, healthcare providers use screening tools to identify potential signs. The SARC-F questionnaire helps quickly detect those at risk based on their answers about muscle-related challenges.
Muscle strength tests like the handgrip and chair stand tests provide insights into overall strength. These tests evaluate how often you can sit and stand from a chair within 30 seconds without using your arms.
Physical performance assessments determine the severity of sarcopenia. Though there are no approved medications, lifestyle changes remain key. Regular exercise, particularly strength training done two or three times a week, enhances muscle strength and function. However, it’s vital to consult a healthcare provider before starting any exercise routine to ensure it matches your needs.
Consuming 20-35 grams of protein per meal can aid in muscle protein synthesis and combat age-related muscle loss. Supplements might also be recommended to address poor nutrition, which can further reduce muscle mass.
While you can’t entirely prevent sarcopenia since it’s part of natural aging, you can slow its progress with certain strategies. Sarcopenia increases the risk of other health issues, like falls, fractures, and hospitalizations, impacting your quality of life.
The severity of sarcopenia depends on age, existing health conditions, and incidents like falls. It’s linked to higher complication and mortality rates after surgery and in diseases such as end-stage renal disease and chronic heart failure.
Identifying early symptoms can help manage sarcopenia and delay its development. Engaging in strength training and maintaining a balanced diet can boost muscle protein synthesis, strength, and overall performance. Regular check-ups and staying in touch with your healthcare provider about changes in weight, body composition, or health is crucial.
