Sarcopenia in Older Adults

 
Many older adults walk more slowly than others, struggle to get up from a chair, and fall more easily. Some even lose significant weight without trying. These may be early signs of sarcopenia, which is the progressive decline in muscle mass and strength that occurs with aging.
 

Why Sarcopenia Should be Taken Seriously

• Increased risk of falls, possibly leading to fractures and disability.
• Loss of independence; daily activities become more difficult, resulting in greater reliance on others.
• Higher risk of complications; more frequent hospitalizations, higher infection rates, and slower recovery times.
• Decline in quality of life; an inability to enjoy activities as before.
• Increased mortality risk, especially when muscle loss is severe and chronic diseases are poorly controlled.

• Aging; natural muscle loss occurs with aging.
• Physical inactivity; lack of exercise leads to muscle loss and weakness.
• Chronic diseases; diseases such as diabetes, heart disease, chronic lung disease, kidney disease, or cancer can accelerate muscle loss.
• Malnutrition or obesity; nutritional deficiencies (e.g., vitamin D deficiency) weaken muscles, while excess body fat can infiltrate muscle tissue, reducing its quality and impairing muscle function.
• Inadequate protein intake; insufficient protein limits the body’s ability to repair and build new muscle. Older adults often face chewing or digestion problems or a reduced appetite, making it harder to consume enough protein.

• Handgrip Strength Test; the test requires a hand grip dynamometer; scores will indicate your muscle strength
• Body Composition Analysis; one test to analyze body composition is a bioelectrical impedance analysis (BIA). A BIA determines body composition by sending low-level electrical currents through the body.

• Resistance training; such as weight lifting, resistance band exercises, and the sit-to-stand exercise, to strengthen the muscles
• Adequate protein intake; the recommended daily intake is about 1.0–1.3 grams per kilogram of body weight (e.g., a 60 kg older adult is recommended to consume 60–78 grams of protein per day)
• Vitamin D supplementation; this is  important for both muscle and bone health; sources of vitamin D include sunlight, fatty fish, egg yolk, milk, and supplements (under medical advice)
• Lifestyle adjustments; avoid smoking and excessive alcohol intake, manage chronic diseases, get adequate rest, reduce stress, and stay physically active (e.g., walking, gardening, light housework)

Sarcopenia is a condition that can significantly increase an older adult’s risk of falls, illness, and loss of independence. Good nutrition, regular exercise, and routine health check-ups are key to helping older adults stay strong, healthy, and confident.
 
By Asst. Prof. Dr. Supakanya Wongrakpanich