October 30, 2024
What is sarcopenia?
Sarcopenia is a little-used word derived from the Greek words “sarx” (flesh) and “penia” (loss), meaning “loss of flesh.” Medically speaking, the term describes the gradual loss of muscle mass, strength, and function. As we age, we naturally lose muscle mass and strength, a process that can impact quality of life by making everyday tasks increasingly difficult. The National Institutes of Health (NIH) estimates that on average, 5–13% of people aged 60–70 years are affected by sarcopenia. The numbers increase to 11–50% for those aged 80 or above.
How do you know if you have it?
The symptoms of sarcopenia typically develop gradually and include muscle weakness, decreased energy levels, reduced physical activity, poor balance and falls, walking slowly, and difficulty with daily tasks such as climbing up the stairs, standing from a seated position, or carrying groceries. Some of these symptoms may not be obvious at first.
Diagnosing sarcopenia involves a combination of physical exams, medical history reviews, and special tests to measure muscle mass and strength. Some common diagnostic methods include:
- Grip strength test. This simple test measures the strength of your hand grip, which can correlate with overall muscle strength.
- Walking speed assessment. Measuring how quickly a person can walk a set distance helps assess muscle function and mobility.
- Imaging. A DEXA (dual-energy X-ray absorptiometry) scan or MRI can accurately measure muscle mass.
What are the causes?
As we age, our bodies naturally produce fewer muscle-building hormones, such as testosterone and growth hormones, making simple aging the primary cause of sarcopenia. In addition, lack of physical activity accelerates muscle loss, and prolonged immobilization due to fractures or other diseases can cause muscles to atrophy. An inadequate intake of protein and calories can also lead to muscle wasting. Finally, chronic illnesses such as diabetes, heart disease, and hormonal imbalances can contribute to muscle loss.
How can I manage sarcopenia?
According to Dr. Jorge Chahla, a sports medicine physician at Midwest Orthopaedics at Rush, there are many things patients can do to delay the symptoms of sarcopenia. Some key strategies include:
- Regular physical activity focusing on resistance and strength training
- Eating a balanced diet rich in protein, vitamins, and minerals
- Daily consumption of proteins such as lean meat, fish, eggs, beans, and dairy products
- Include protein supplements into your diet
- In certain situations, doctors might prescribe medications or therapies to improve muscle strength and function.
- Hormone replacement therapy or medications that enhance muscle growth can also be beneficial.
Can sarcopenia be prevented?
“I have observed that the best way to prevent sarcopenia basically involves maintaining a healthy lifestyle from a young age,” Dr. Chahla says.
However, he recommends these prevention strategies at any age:
- Regular physical activity that includes strength training exercises at least twice a week
- Engage in safe aerobic activities such as walking, swimming, or cycling that raise your heart rate.
- Eat a well-balanced diet of protein, fruits, vegetables, and whole grains to support muscle health.
- Get regular medical checkups to manage chronic conditions and address any health concerns early on.
“If you adopt these healthy habits, you can keep your muscles strong and enjoy a healthier, more active life as you age,” Dr. Chahla explains.
