Why do older adults lose muscle mass?

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Age-related muscle mass loss, scientifically known as “sarcopenia,” usually begins in the 30s and accelerates around the age of 60. Studies indicate that by age 80, between 11% and 50% of individuals are affected by this condition.

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This condition can severely impact daily activities, leading to difficulties in performing tasks such as rising from chairs or carrying groceries. It also increases the risk of falls, disability, and even death.

What causes sarcopenia?

According to health experts, the main cause of sarcopenia is aging, accompanied by several notable physiological changes, including:

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• A decrease in nerve cells responsible for transmitting signals from the brain to the muscles.
• Lower levels of certain hormones, such as growth hormone and testosterone.
• A reduced efficiency in converting protein into energy.
• Increased inflammation due to chronic diseases.

What are the main risk factors for sarcopenia?

Age
Sarcopenia is rare before the age of 60, but muscle loss begins much earlier. Older adults often face additional risks such as reduced activity and poor diet.

Sedentary lifestyle

Inactivity increases the risk of muscle loss. Even those who exercise can lose muscle if they spend too much time being inactive.

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Diet
Poor nutrition, especially low protein intake, can contribute to sarcopenia. Diets high in ultra-processed foods and low in fruits and vegetables are linked to decreased muscle mass.

Obesity
The same factors that increase the risk of sarcopenia, such as inactivity and poor diet, can also lead to obesity. Obesity worsens sarcopenia by increasing inflammation and altering the body’s response to insulin.

Chronic diseases
Chronic diseases such as chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, and HIV increase the risk of developing sarcopenia.

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What are the symptoms?

Common symptoms of sarcopenia include muscle weakness, loss of endurance, slow walking, difficulty performing daily activities, problems climbing stairs, loss of balance, falls, and noticeable muscle shrinkage.