Sarcopenia

Definition

Progressive loss of muscle mass, strength and functional ability associated with aging. It starts at 30 years and accelerates after 50-60 years, affecting 30% of people over 60.

How it works

Caused by decreased anabolic hormones (testosterone, IGF-1), anabolic resistance to amino acids, chronic inflammation, and sedentary lifestyle. Leads to fragility, falls, loss of autonomy, and increased mortality.

Role

Major risk factor for fragility, falls, and loss of autonomy in the elderly.

Examples

• No exercise after 60 years: 1-2 kg muscle loss/year
• Reduced grip strength = risk marker

Recommendations

Resistance exercise 2-3 times/week + protein 1.2-1.5 g/kg/day + vitamin D to prevent sarcopenia.

Key takeaway

Sarcopenia is preventable - resistance exercise at any age preserves muscle capital.

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