What Is Sarcopenia and How to Prevent It as You Age

Sarcopenia is a term that refers to the loss of muscle mass, as well as a decrease in strength and physical performance. As explained by Dr. Alicia López de Ocáriz, medical director of Cinfa, "it is a process that is often associated with aging, but actually begins at an early age, especially when the person suffers from chronic diseases, leads a sedentary lifestyle, has insufficient nutrition, or follows a low-protein diet."

In this sense, besides age, multiple factors influence the onset of sarcopenia, so there is a great variability in the data on the prevalence of this disease. "We can say that the loss of muscle mass and strength begins from the age of 30 and intensifies between the ages of 65 and 70. In men, it is progressive, but in women, there is a sharp decline during menopause," asserts the medical expert.

The most common signs are reduced physical performance, fatigue, unexplained weight loss, muscle weakness, and balance and motor issues. As the Cinfa expert points out, "this leads to difficulties in performing everyday activities and motions such as walking, climbing or descending stairs, getting up, opening a jar or bottle, or carrying groceries. Additionally, it increases the risk of falls and fractures. In more advanced cases, sarcopenia can lead to a loss of mobility and autonomy, and thus, greater dependence and need for care."

Furthermore, it also increases the likelihood of hospital admissions, medical complications, and poorer recovery after illness or surgery. "Therefore, it is important to increase awareness among the population about this disorder in order to allow for early detection and an appropriate approach."

Exercise, effective at very advanced ages

"The good news is that sarcopenia can be prevented and reversed, for which we have two excellent tools: healthy eating and regular physical activity. This can be effective even at very advanced ages or in people with functional impairment, as it improves muscle mass, strength, and endurance," states Dr. López de Ocáriz.

To achieve this, the expert recommends a combination of strength exercises performed with elastic bands, machines, weights, or body weight (push-ups), along with aerobic exercise (walking, dancing, stationary biking) and balance and stretching activities such as yoga, taichí, or pilates. "Training should be implemented gradually and practiced two to three times a week, focusing each time on different muscle groups," she emphasizes.

Secondly, a balanced diet rich in proteins is essential for muscle regeneration and muscle repair.

"Naturally, protein is found in meats, fish, eggs, dairy products, legumes, and nuts, but if necessary, its intake can be ensured through the use of protein supplements, after consulting with your doctor or pharmacist," points out the Cinfa expert.

"If we maintain an active lifestyle and a diet rich in proteins, we will have won a good part of the battle against sarcopenia. Everything we do to prevent or delay its onset will increase the chances of healthy aging and greater autonomy, reducing the risk of dependence and the need for care," concludes López de Ocáriz.

Acting on multiple fronts to avoid frailty

Combating sarcopenia requires acting on several fronts simultaneously. Regular physical exercise is the most effective strategy, always adapted to each person's capabilities and preceded by a medical assessment, especially in those with chronic diseases. The most advisable are combined programs that integrate strength, aerobic endurance, balance, and flexibility. During the activity, it is important to be aware of warning signs such as pain, dizziness, respiratory fatigue, or palpitations. Nutrition is equally crucial. A diet rich in proteins found in meats, fish, eggs, legumes, dairy, and nuts, vitamin D, and calcium is essential to preserve muscle mass. The convenience of supplements can be evaluated with a doctor or pharmacist. Hydration is also key, especially during exercise or in hot weather. Other equally important habits include sleeping between seven and eight hours with regular schedules, periodically reviewing regular medication, and undergoing regular medical checkups. Signals such as walking more slowly, involuntary weight loss, or frequent tiredness, allow timely intervention to prevent dependence.