What is Sarcopenia?
Greek: ‘sarx’—muscle, ‘penia’—loss
Sarcopenia = muscle loss
Sarcopenia happens naturally over time
Muscle fiber loss occurs starting at age 30 at a rate of about 3% to 5% per decade, gradually increasing the amount lost while aging. Between ages 50-70, on average 10% to 15% of previously gained limb muscle fibers are lost per decade. By 80 years of age, 50% of limb muscle fibers can be lost. [1,3]
Known nutrients to help slow muscle loss: protein, folate / folic acid, vitamin B12, vitamin D, calcium, and iron
Studies have shown that the nutrients needed for muscle maintenance, strength, and endurance have lessened the effects of sarcopenia on the geriatric age group [14]
Nutrients that are known to aid in muscle maintenance and growth: protein, iron, calcium vitamin D, vitamin B12, folate / folic acid
If you are concerned that you or a loved one may have sarcopenia, contact a general physician for an evaluation
What does Sarcopenia Look Like?
As shown with a red outline, the muscle in the bottom image has decreased in size to the point that the entire thigh (fat, and skin included) fits within the red outline of the health muscle in the top image.
Decreased muscle strength is not something that can be completely avoided, but steps can be taken to reduce the amount of muscle lost through the aging process by eating the correct nutrients for muscle preservation and by exercising.
How Muscle Loss Affects You...
Balance – more prone to falls
Bone Strength – more prone to breaks because the supporting muscles are reduced
Hospital Stays / Healing – after a surgery it could take longer to heal leading to extended hospital stays
Muscle Strength – overall strength / power decreased
