Sarcopenia

Sarcopenia is a progressive age-related decline in muscle mass, strength, and functional activity, caused by a combination of hormonal, metabolic, and nutritional factors.

This condition reduces mobility, increases the risk of falls and fractures, worsens glucose metabolism, and can lead to a loss of independence in older adults.

Causes of Sarcopenia

The development of sarcopenia is a multifactorial process dependent on metabolism, physical activity, and nutrition. The main causes include:

• age-related hormonal changes – decreased levels of testosterone, growth hormone, and IGF-1;
• insulin resistance leading to impaired protein synthesis in muscles;
• deficiency of protein, vitamin D, magnesium, and omega-3 fatty acids;
• chronic inflammation and oxidative stress accelerating the breakdown of muscle fibers;
• sedentary lifestyle and prolonged physical inactivity;
• comorbidities (diabetes, obesity, cardiovascular diseases, gastrointestinal diseases).

Symptoms of Sarcopenia

The manifestations of sarcopenia can gradually increase and often go unnoticed. The main signs include:

• decreased grip strength and overall muscle strength;
• noticeable reduction in muscle volume, especially in the legs and arms;
• feelings of weakness, increased fatigue, difficulty standing up or walking;
• worsening balance, increased risk of falls;
• decreased physical activity, apathy, and loss of interest in movement.

Diagnosis of Sarcopenia

For accurate diagnosis, muscle mass, strength, and functional status are assessed. The following methods are used:

• assessment of grip strength using a dynamometer;
• walking speed test or chair rise test;
• bioimpedance analysis or densitometry to measure muscle mass;
• blood tests for testosterone, vitamin D, and inflammatory markers;
• questionnaires on physical activity and self-assessment of well-being.

Nutrition and Nutrients in Sarcopenia

Diet plays a crucial role in the prevention of sarcopenia.

To support muscle synthesis and tissue recovery, it is recommended to:

• ensure protein intake of at least 1.2–1.6 g per kg of body weight per day (up to 2 g/kg during active training);
• include foods high in leucine – an amino acid that stimulates muscle protein synthesis (eggs, meat, fish, cottage cheese, whey protein);
• monitor vitamin D levels (if necessary – supplements of 2000–5000 IU/day under blood test control);
• consume magnesium, zinc, vitamin B6, and omega-3 fatty acids for optimal muscle cell function;
• maintain water and electrolyte balance, especially during physical activity.

Physical Activity and Training

Strength training is a key way to prevent and reverse sarcopenia. Even in older adults, regular exercise stimulates the production of anabolic hormones and improves muscle sensitivity to amino acids. It is recommended to:

• perform strength training 2–3 times a week (with body weight, resistance bands, or light dumbbells);
• complement it with aerobic activities – walking, swimming, cycling;
• include stretching and breathing exercises to improve joint mobility;
• consume a protein meal within 30–60 minutes after training.

Prevention and Additional Measures

To slow down sarcopenia, it is important to combine physical activity, quality nutrition, and control of inflammatory processes. Additionally, it is recommended to:

• reduce chronic stress and ensure adequate sleep (7–8 hours per night);
• limit the intake of sugar, alcohol, and ultra-processed foods;
• regularly check hormone levels, glucose, and vitamin D;
• if necessary, use supplements with creatine, collagen, and coenzyme Q10 to support mitochondrial function;
• undergo an annual assessment of physical condition by a doctor or physiotherapist.

Sarcopenia is not an inevitable consequence of aging. With the right approach to nutrition, physical activity, and recovery, muscle mass and strength can be maintained at a high level even in old age, ensuring activity and longevity.