WHAT IS SARCOPENIA?

Sarcopenia is the age-related loss of muscle mass, muscle strength, and physical function. It’s a common but not inevitable part of aging.

Simple Definition

Sarcopenia = muscle loss that makes you weaker, slower, and less stable as you age.

What Happens in Sarcopenia

As we get older:

• Muscle size shrinks
• Muscle fibers weaken
• Strength drops faster than muscle size
• Movements become slower and less powerful

This usually begins after age 30, accelerates after 50, and can progress rapidly without intervention.

Common Signs & Symptoms

• Difficulty standing up from a chair
• Slower walking speed
• Weak grip strength
• Poor balance or frequent falls
• Loss of stamina
• Clothes feeling looser around thighs or hips

Why Sarcopenia Matters

Untreated sarcopenia increases the risk of:

• Falls and fractures
• Loss of independence
• Disability
• Hospitalization
• Chronic diseases (diabetes, heart disease)
• Early mortality

It is now recognized as a medical condition (ICD-10 code M62.84).

Causes & Risk Factors

• Aging
• Physical inactivity
• Inadequate protein intake
• Chronic illness (e.g., diabetes, kidney disease)
• Hormonal changes (↓ estrogen, testosterone, growth hormone)
• Inflammation
• Prolonged bed rest or hospitalization

How Sarcopenia Is Diagnosed

Doctors may assess:

• Muscle strength (grip strength, chair-rise test)
• Muscle mass (DEXA, BIA scans)
• Physical performance (walking speed, balance tests)

Diagnosis usually requires low muscle strength plus low muscle mass or poor performance.

Can Sarcopenia Be Prevented or Reversed?

Yes—especially if caught early.

Key strategies:

1. Resistance training (2–3×/week)
2. Adequate protein intake (≈1.0–1.2 g/kg/day; more if active)
3. Vitamin D sufficiency
4. Regular walking and balance training
5. Avoid prolonged inactivity

Even people in their 70s–90s can regain strength.

In One Line

Sarcopenia is muscle loss with aging that threatens mobility and independence—but it’s largely preventable and treatable.