One of the most noticeable health challenges that occurs with age is muscle pain and weakness. As we hit our 30s, the body begins to lose 3–5% of muscle mass every ten years, as per the Office on Women’s Health. If left unmanaged and unaddressed, and if the loss of muscles continues to worsen, the condition may progress to something more concerning, like sarcopenia. But what is sarcopenia, and why does it occur? Who is at risk, and how can people manage it? In an interaction with the OnlyMyHealth team, Dr Mayank Vijayvargiya, Consultant Orthopaedics, Joint Replacement, Complex Trauma, and Reconstruction, PD Hinduja Hospital and MRC Mahim, answers all common queries.
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What Is Sarcopenia?
Sarcopenia is described as a musculoskeletal disease that is characterised by the loss of muscle mass and strength due to ageing.
According to a study published in Current Opinion in Rheumatology, sarcopenia can start around the age of 40. People who fall into this age group begin to lose skeletal muscle mass and skeletal muscle strength, with up to 50% of mass being lost by the 8th decade of life.
Dr Vijayvargiya says, “The cause of sarcopenia is multifactorial, with the elderly population being at greater risk due to a decline in their activity and nutritional requirements. The incidence of sarcopenia is between 5 and 13% in people between 60 and 80 years old and between 11 and 50% in people above 80 years of age.”
Factors That May Contribute To It Besides Ageing
Although ageing is the primary cause of sarcopenia, there are other factors that can speed up the process. This includes:
Sedentary lifestyle: Not getting enough physical activity or exercise can increase a person's risk of sarcopenia. In fact, a study published in the Journal of Frailty and Aging suggests that simply walking less can lead to quicker muscle loss, weakness, and potentially higher disease risk in older adults. Unlike complete bed rest, these periods of reduced activity might be more common and harder to fully bounce back from, researchers note.
Unhealthy diet: According to Dr Vijayvargiya, eating an unhealthy diet can reduce nutrition and, therefore, increase the risk of sarcopenia. A diet low in calories and proteins can specifically result in a loss of muscle mass and strength.
Common Symptoms To Watch Out For
Dr Vijayvargiya says, “Sarcopenia can greatly impact your quality of life by reducing your ability to perform daily tasks, like having trouble climbing stairs. It can lead to the loss of your independence and the need for long-term care.”
Additionally, given that sarcopenia affects your musculoskeletal system, it can be a major factor in increased frailty, falls, and fractures. These conditions can lead to hospitalisations and surgeries, the doctor adds.
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How To Diagnose It?
According to Dr Vijayvargiya, there is no single test that can diagnose sarcopenia.
“Confirmation is based on your self-reported symptoms of SARC-F (Strength, Assistance with Walking, Rising from a Chair, Climbing Stairs, and Falls) and various muscle grip tests like handgrip tests and walking speed tests,” he says.
“Various tests like vitamin D levels, vitamin B12 levels, bone profile tests, and DEXA-BMD scans can help us reach the diagnosis,” he shares.
On Managing Sarcopenia
Unfortunately, sarcopenia may not be entirely preventable. However, there are ways to manage the condition and prevent it from progressing to serious complications. These include:
Eating a healthy diet
- Fulfil your daily requirement of calcium through foods like leafy green vegetables, dried fruit, tofu, and dairy products such as milk, cheese, and yoghurt.
- Get adequate sunlight exposure along with eating foods rich in vitamin D, such as fish, red meat, liver, egg yolks, and fortified foods.
- Consume high-quality protein at each main meal.
- Include dairy products in your diet to get bone-beneficial nutrients such as calcium, phosphorus, and magnesium.
Regular physical activity
- Do 30 minutes of low-impact weight-bearing activities like walking, stationary cycling, dancing, and brisk walking.
- Avoid high-impact exercises like running, jogging, and jumping.
- Indulge in resistance exercises like press-ups, weightlifting, or using weight equipment at a gym.
Avoiding unhealthy habits
- Limit alcohol consumption
- Quit smoking
- Limit caffeine
Conclusion
Sarcopenia refers to the loss of muscle mass and strength with age. It is not completely preventable, but it can be managed to reduce the risk of complications. This musculoskeletal disease occurs as a result of the ageing process and may also be accelerated by factors such as physical inactivity, poor diet, and unhealthy habits like smoking and alcohol consumption. As you reach your 30s and 40s, remember to visit a doctor to understand your risk of sarcopenia and take measures to reduce the progression of the disease.