Sarcopenia is a condition in which muscle mass, strength, and performance diminish with age. Treatments may include medication, eating changes, or resistance exercises.

You may lose muscle mass as you age. However, sarcopenia is a condition specific to aging that involves more severe muscle loss than what you might otherwise experience.

Sarcopenia affects balance, walking, and overall ability to perform daily tasks.

People with sarcopenia often experience weakness and lose stamina.

This can affect their ability to perform physical activities. A reduction in activity leads to further muscle mass loss.

A common cause of sarcopenia is decreased physical activity throughout the day.

However, although less frequent, some people with active lifestyles may also be diagnosed with sarcopenia. This suggests that there could be other reasons for the development of the disease.

Researchers currently believe that other causes of sarcopenia could include:

  • a reduction in the nerve cells that send signals from your brain to tell your muscles to move
  • a vitamin D deficiency
  • a lowering of your hormone levels
  • a decline in your body’s ability to convert protein to energy
  • not consuming enough daily calories and protein to maintain your muscle mass

A healthcare professional may use different methods to diagnose sarcopenia.

SARC-F testing: This stands for strength, assistance walking, rising from a chair, climbing stairs, and falls. It involves a screening questionnaire that clinicians can use to quickly identify possible sarcopenia, having patients self-report any symptoms that involve deficiencies in strength, walking, rising from a chair, climbing stairs, and falling.

They may also use a variety of other tests and diagnostic tools, ranging from hand grips to longer walks to test how people fare in those tasks. Clinicians may also use CT, MRI, and X-ray scans to assess someone’s muscle mass.

These are some key ways to treat and manage sarcopenia.

Exercise

The main treatment path for sarcopenia is exercise.

Researchers have identified resistance training as the specific form of exercise that is most beneficial to people with sarcopenia. This training uses resistance bands or weights to improve muscle strength and stamina.

Resistance training can also help balance hormone levels. It’s been shown to improve the ability to turn protein into energy in older people. In some cases, these changes have been seen in only 2 weeks.

Working with a qualified trainer or physical therapist is important to develop an exercise plan tailored to you.

The right intensity and frequency of exercise are vital so that you see the most advantages and are less likely to hurt yourself.

Hormone replacement therapy (HRT)

HRT can help to raise lean body mass, decrease abdominal fat, and prevent bone deterioration in women whose hormone levels decrease with menopause.

However, the use of HRT is debated because of an increased risk of some cancers and other severe health conditions.

Learn more about hormone replacement therapy (HRT).

Lack of activity is the most common reason behind this condition.

That means being physically active may lower your risk of developing sarcopenia. Just half an hour of moderate exercise each day, like walking or jogging, will help keep your system working and fit.

For exercise to be effective, proper nutrition is also important.

Research has shown that consuming more protein may help older adults reduce their chance of sarcopenia. Supplements have also proven useful in the prevention of sarcopenia. Some include:

  • creatine, for increasing and maintaining muscle mass
  • vitamin D, for maintaining bone and muscle tissues
  • whey protein, to help preserve body mass

Research shows that sarcopenia is linked to other metabolic conditions. These may include:

  • type 2 diabetes
  • high blood pressure
  • obesity

Those medical conditions also put you at greater risk of developing coronary heart disease, stroke, and other conditions that affect the blood vessels.

Sarcopenia is an age-related condition.

While that may make it difficult to determine how it impacts life expectancy, research does show sarcopenia affects quality of life.

People who are not physically active and keep a sedentary lifestyle after a sarcopenia diagnosis may have greater and faster muscle mass loss.

If measures aren’t taken to slow the progression of the condition, people with sarcopenia can often be left bedridden.

Managing sarcopenia

Explore different ways you can manage sarcopenia during menopause.

Sarcopenia involves the loss of muscle mass and strength as one ages, with that loss being more than one might normally experience. This age-related condition is often tied to a lack of physical activity and may also be tied to other medical conditions.

You can work with your healthcare team to prevent this condition. They may suggest changes to your exercise routine, including resistance training. Other options may involve eating changes and possible hormone therapy.