About Sarcopenia

What is Sarcopenia?

Sarcopenia is the progressive and generalized loss of skeletal muscle mass, strength, and function that occurs with aging. It is a major contributor to frailty, falls, loss of independence, and mortality in older adults.

The term comes from Greek: sarx (flesh) + penia (loss). It affects 10-27% of people over 60 years old and up to 50% of those over 80.

Key Risk Factors

• Age: Muscle mass declines 3-8% per decade after age 30
• Physical inactivity: Sedentary lifestyle accelerates muscle loss
• Poor nutrition: Inadequate protein intake reduces muscle synthesis
• Chronic diseases: Diabetes, COPD, heart failure, kidney disease
• Hormonal changes: Reduced testosterone, estrogen, growth hormone
• Inflammation: Chronic low-grade inflammation promotes muscle breakdown

Clinical Assessment

The MuscleAge tool uses internationally recognized criteria:

• SARC-F Questionnaire: Self-reported difficulty with strength, walking, rising from chairs, climbing stairs, and falls
• Grip Strength: Measured with a hand dynamometer (EWGSOP2 cutoffs: Men <27kg, Women <16kg)
• Calf Circumference: Proxy for muscle mass (<31cm indicates low muscle mass)
• Physical Activity: Exercise frequency, walking habits, strength training

Prevention & Management

• Resistance training: 2-3 sessions per week targeting major muscle groups
• Adequate protein: 1.0-1.5g per kg body weight daily, distributed across meals
• Vitamin D: Maintain levels >30 ng/mL for optimal muscle function
• Balanced nutrition: Include omega-3 fatty acids, antioxidants, and creatine
• Regular monitoring: Annual muscle health assessments recommended after age 50