Preventing Sarcopenia

Sarcopenia (sarco=muscle) (penia=poverty) is the gradual loss of muscle mass, strength and function with age.

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We often see elderly folks who appear to be shrunken and practically skin and bones. Sarcopenia is closely linked with a greater incidence of falls and fractures, and higher risk of postoperative complications, longer hospital stays, type 2 diabetes, cardiovascular disease, metabolic disorders, osteoporosis and cognitive decline (dementia).

Though it is usually associated with the elderly, it has recently been found to start in midlife, even as early as the thirties.

Although it occurs as a natural part of aging, affecting 5-13 percent of people ages 60 to 70, and up to 50 percent of people 80 years old and over, sarcopenia can be combatted by a combination of exercise and diet.

The good news is, you can do something in your 40s or 50s to prevent sarcopenia in later life. This is especially important if you have diabetes or are genetically prone to it, since muscle is a metabolic powerhouse, and plays an important role in glucose metabolism, fat storage and energy regulation.

Preserving muscle doesn’t just mean preserving mass, it’s about supporting muscle quality. Without regular exercise, muscle becomes infiltrated with fat and connective tissue over time, reducing its functional capacity even if muscle mass is preserved.