Sarcopenia- it’s scary, but not nearly as scary as it sounds!

Imagine you wake up one day to find out the little things you used to do with ease, like climbing the stairs, carrying groceries or even getting up from a chair, are suddenly overwhelmingly difficult to do?

This is what life with Sarcopenia can feel like.

Sarcopenia is a condition that results in the gradual decrease in muscle mass and strength as we age. While this may sound scary, Sarcopenia is not a life sentence. It can be slowed down or even prevented with proper education and by taking action.  This is the key- you need to move!

Sarcopenia is a natural part of aging and can start as early as our 30s. Our bodies slowly begin to lose muscle mass and strength and this process can speed up once we hit our 60s and beyond.

The word “Sarcopenia” originates from Greek: “sarx” meaning flesh and “penia” meaning loss.  So, it literally means the loss of flesh or muscle.

Why does it happen?

A number of factors contribute to the development of Sarcopenia. Firstly, our bodies naturally produce less of the hormones that support muscle growth, like testosterone, as we age.

Another factor is that our muscles themselves become less responsive to these hormones.

Additionally, our protein needs increase with age, but our bodies become less efficient at processing protein, which is essential for muscle repair and growth.  Are you eating enough protein each day?

These factors cumulatively influence the rate of muscle loss that occurs.

How fast does muscle loss occur?

The rate of muscle loss can vary from person to person, with the average adult losing around 3-8% of their muscle mass every decade after the age of 30.

This rate increases to 5-10% per year after the age of 60!

While these numbers may sound alarming, the good news is that there are ways to slow down or reverse this process.

What risk factors contribute to it?

Besides the natural aging process, several other factors can speed up muscle loss:

1. Physical inactivity: A sedentary lifestyle is one of the biggest contributors as our muscles need regular exercise to stay strong and healthy.  Long hours sitting at a desk doesn’t help either.
2. Chronic illness: Conditions like diabetes, heart disease, and inflammatory diseases like rheumatoid arthritis can contribute to muscle loss.
3. Poor nutrition: Not getting enough protein and other nutrients can accelerate muscle loss
4. Mental health: Stress and depression can lead to reduced physical activity and poor nutrition, creating a cycle that worsens muscle loss

How can it affect our quality of life?

As time goes on, Sarcopenia can have a big impact on our daily lives by making simple tasks more difficult to perform.

It can also increase the risk of falls and fractures which could lead to a loss of independence, social isolation and decreased quality of life.

This loss in muscle mass has also been linked to a slower metabolism, which could contribute to weight gain.

What can we do about it to slow it down or prevent it?

Fortunately, there are several effective strategies to fight Sarcopenia:

1. Exercise: Having a regular exercise routine, especially strength training exercises, can help maintain and even build muscle mass. It is advisable to have a mix of aerobic exercises like walking, cycling or swimming and strength training exercises like weight-lifting or body-weight exercises.
2. Manage chronic conditions: Ensure chronic illnesses like diabetes or heart disease are under control and managed with the help of your healthcare provider.
3. Nutrition: Make sure to consume enough protein as it is beneficial for muscle health. Foods like lean meats, fish, dairy and nuts are good sources.
4. Mental health: Pay attention to your mental well-being as managing stress and depression can help you stay more active. Engage in social activities that encourage more movements and contribute to your happiness and overall well-being.

Sarcopenia may be a natural part of aging but it doesn’t mean we have to accept it without a fight.

By understanding what Sarcopenia is, we can take necessary steps to maintain our muscle mass and strength.

Your Physiotherapist can be a trusted ally in supporting your fight against Sarcopenia to help you learn how to get stronger, safely build muscle and keep it on, and keep you active.

So, let’s embrace the challenge and work towards a stronger, healthier future.