Sarcopenia: causes of muscle loss and treatment

 

Have you been having trouble climbing stairs, carrying groceries, or gardening for as long as you used to? It's not necessarily "age" to blame... But what if it's a signal your muscles are sending you? A subtle but very real phenomenon is affecting more and more people over 50, often without even realizing it. But it can be slowed—and even prevented. Curious? We'll tell you all about it.

Sarcopenia: When Muscles Raise the Alarm.

You have difficulty getting up from a chair without running away;

Climbing stairs makes you gasp for breath more than before;

Your arms or thighs feel less "tight" than before;

You tend to stumble and lose your balance;

You feel more tired for no apparent reason.

If any of these symptoms sound familiar, a quick checkup with your doctor can help you get a clearer picture.

Take care of your muscles: good daily habits.

The good news is, you can take action! Even at age 70, it's never too late to strengthen your muscles. All it takes is a little consistency… and motivation.

Move smart, but move!

You don't have to become a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, stair climbing, or a brisk walk. The key is daily movement, even if it's just ten minutes. Light yoga, Pilates, cycling, or swimming are also good options.

Eat muscle-building foods!

Protein is the most important fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Choose eggs, fish, lentils, plain yogurt, or a small portion of cheese.

When it comes to vitamins, focus on vitamin D, calcium, omega-3 fatty acids (oily fish, nuts, flaxseed oil) and don't forget about proper hydration.

How about a detox?

Limit ultra-processed foods, refined sugar, saturated fats, and excess alcohol, which unnecessarily burden the body. Simply balance, without frustration.

Behind this somewhat frightening name lies a very real phenomenon: sarcopenia is the progressive loss of muscle mass and physical strength. Contrary to popular belief, it is not an inevitable consequence of aging. It is now even recognized as a distinct disease that can significantly impact quality of life.

see the rest on the next pageLess strength, more fatigue, less confident movements… Sarcopenia also increases the risk of falls and fractures and can affect overall metabolism. And, as is often the case, it's linked to other imbalances, such as elevated blood sugar levels, weight gain, or a general decline in energy.

Why does this happen… and in whom?

Although muscles tend to gradually atrophy from age 30 (yes, already!), this process accelerates, especially around age 60. The cause? A cocktail of factors, often combined:

It's simply the passage of time.

As we age, levels of certain muscle-beneficial hormones (like IGF-1 and growth hormone) decline. Muscle recovery slows, nutrient absorption becomes less efficient… in short, the body slows down.

Habits that aren't very "muscle-friendly"

Skipping meals, avoiding protein, not getting enough exercise, sitting too long, or being inactive: these are all small habits that weaken muscles. Inactivity is even a major risk factor. And let's not forget vitamin D deficiency, very common in France, which also affects muscle tone.

Certain medical conditions

, such as diabetes, thyroid disease, chronic inflammation, and neurodegenerative diseases, can exacerbate muscle loss, sometimes without immediate symptoms.

How can you tell if your muscles are starting to weaken?

You don't need complicated machines to detect the first symptoms! Here are some warning signs to look out for:

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