Sarcopenia: Causes of Muscle Loss and Solutions

Introduction

Sarcopenia is the age-related loss of muscle mass, strength, and function. It often begins in your 40s or 50s and can accelerate after 60. While it’s a natural part of aging, lifestyle choices and underlying health conditions can worsen its effects. Understanding the causes and solutions is key to maintaining strength, mobility, and overall quality of life.

Causes of Sarcopenia

Several factors contribute to muscle loss as we age:

Hormonal Changes

Declines in testosterone, estrogen, and growth hormone reduce muscle protein synthesis.

Inactivity

Sedentary behavior accelerates muscle wasting. Lack of resistance training or daily movement contributes significantly.

Poor Nutrition

Insufficient protein, vitamins (especially vitamin D), and minerals can weaken muscles.

Chronic Illness

Conditions like diabetes, heart disease, and inflammatory disorders can speed up muscle loss.

Neurological Decline