Here’s What You Need to Know About Sarcopenia

Sarcopenia can be defined as the loss of muscle mass, strength, and function due to ageing. As we age, we generally experience a decline in muscle mass, averaging around 3% to 5% per decade after the age of 30. This loss tends to become more pronounced later in life and accelerates around the age of 60. 

Other Causes of Sarcopenia

While ageing is often considered the primary cause for sarcopenia, researchers have identified several other potential risk factors for it. These may include:

Sarcopenia: Common Signs and Symptoms

Muscle Weakness

A noticeable decrease in muscle strength, often assessed through grip strength tests.

Loss of Stamina

Reduced endurance during physical activities, leading to fatigue more quickly than before.

Slow Walking Speed

A marked decrease in walking speed, which can be an early indicator of muscle deterioration.

Difficulty Performing Daily Activities

Challenges with routine tasks such as climbing stairs, lifting objects, or rising from a seated position.

Poor Balance

Increased risk of falls due to weakened muscles and instability.

Muscle Wasting

Visible reduction in muscle size, often observed in the arms and legs.

History of Falls

Frequent falls can indicate declining muscle function and strength. 

Techniques for Sarcopenia Diagnosis

To diagnose sarcopenia, healthcare providers typically follow a multi-step approach that includes physical examinations, questionnaires, and various diagnostic tests. These tests include the following: 

Medical History and Physical Exam

The process begins with a thorough medical history and a physical examination. The doctor will enquire about symptoms such as weakness, difficulty in mobility, and any recent falls. 

Muscle strength tests

These assessments include a handgrip strength test, a chair stand test to measure your leg muscle strength, a walking speed test, and a short physical performance battery (SPPB). 

The SPPB test requires a patient to complete three timed tasks, such as the chair stand test, standing balance test, and walking speed test. 

Imaging tests

Imaging tests such as low-energy X-rays and bioelectrical impedance analysis are done to measure your muscle mass, bone density, and the proportion of body fat compared to your lean muscle mass.

It is important to remember that there is no single test available for diagnosing sarcopenia. Your healthcare provider may suggest a combination of tests to both diagnose the condition and assess its severity.

Can Sarcopenia Be Treated? 

Sarcopenia is a treatable condition. Treatment strategies can include lifestyle modifications such as increased physical activity to help improve strength and reverse muscle loss, and eating a healthy diet. 

Ways to Prevent Sarcopenia

Although you may not be able to entirely prevent age-related muscle loss or sarcopenia, as it is a natural part of the ageing process, you can take measures to slow its progression.

High-Quality Protein Intake

Aim for a diet rich in protein, including sources like lean meats, fish, dairy, beans, and nuts. Consuming 20-35 grams of protein at each meal is recommended to support muscle maintenance. 

Vitamin D

Ensure adequate vitamin D levels through diet or supplements to support muscle strength and reduce the risk of falls. 

Strength Training

Engage in resistance training at least twice a week. This can include weightlifting, resistance bands, or bodyweight exercises like push-ups and squats. Such activities are proven to increase muscle mass and strength. 

Adequate Sleep

Prioritise good sleep hygiene to allow your body time to recover and build muscle.