Because of its impact on the elderly population in an aging world, sarcopenia is attracting a lot of interest and efforts to improve diagnostic tools and ultimately the treatment, which currently is largely relegated to nutritional adjustments and exercise. While drugs might be developed in the years to come (no drugs are currently approved for sarcopenia treatment), today a well-planned and mindful lifestyle is the key to maintaining a good quality of life that allows for a naturally enjoyable aging process.

Even though aging is a key condition for sarcopenia to manifest, and evolutionary or genetic factors could play a role in determining its presence or severity, the degree to which people are impacted by sarcopenia varies depending on certain, more controllable factors: – EXERCISE: the density and amount of muscle fibers begin to decline rapidly starting at around 50 years of age. For those whose lifestyle was and remains more sedentary this process of degeneration is more obvious. Regular exercise, on the other hand, especially resistance training can considerably slow down the loss of muscle mass and strength. Moreover, resistance training is responsible for the preservation of the motor cells, which control the transmission of signals between the brain and muscles.

– HORMONE IMBALANCES: with aging some hormones such as growth hormone, testosterone, thyroid, and insulin-like growth factor, are produced in lesser quantities and concentration, affecting the size and strength of our muscles. 

– PROTEIN SYNTHESIS: as we age, our ability to synthesize protein, especially when paired with a calorie and protein unbalanced diet, is compromised, further adding to the loss of muscle and strength associated with sarcopenia.

Diagnosing sarcopenia requires objective measurements related to muscle strength and mass. Walking speed, calf circumference, bio-impedance analysis, handgrip strength, dual-energy X-ray absorptiometry among others have been used to provide certain objectivity in diagnosing this condition as well as quantifying it. Unfortunately, they all seemed inadequate in providing the level of sensitivity or accuracy required. In most cases, sarcopenia is self-reported by the subjects experiencing it, often in association with impaired abilities to perform daily tasks, disability, loss of independence.

PREVENTING THE PROBLEM

While early recognition and intervention are important steps in fighting sarcopenia, the best possible strategy is to use exercise as a powerful prevention tool. Resistance training has so far produced the best results in slowing the development of sarcopenia, especially in conjunction with nutritional adjustments.