Overview of Age-related Changes in Muscle

The reduction of muscle mass with increasing age is a natural process that happens to everyone. In medicine, it is called “low muscle mass” (sarcopenia). This condition is found in as many as 1 in 3 older adults and has a major impact on quality of life.

Muscle mass reaches its peak between the ages of 30 and 40. After that, it begins to decrease by approximately 1–2% per year. People who are not physically active may lose as much as 30% of their muscle over their lifetime.

Mechanisms Behind the Loss of Muscle Mass

Sarcopenia does not result from one single cause. It is the result of several factors, including:

• Physiological changes: The number and size of muscle fibres decrease, and fat cells infiltrate the muscle.
• Hormonal changes: Levels of hormones important for muscle building, such as testosterone and growth hormone, decrease.
• Deterioration of the nervous system: Nerve cells connecting the brain and muscles deteriorate, reducing motor commands.
• Metabolic changes: The ability to build protein decreases while protein breakdown increases.

Risk Factors That Accelerate Muscle Loss

External factors that can worsen sarcopenia include:

• Lack of movement: Not exercising causes the muscles to atrophy.
• Inadequate nutrition: Most older adults often receive insufficient protein.
• Lifestyle factors: Drinking alcohol and smoking.

Symptoms and Prevention

Symptoms to observe include difficulty sitting down and standing up, frequent falls, and becoming tired easily.

Prevention and Care

• Exercise:

  Focus on resistance exercise, such as weight training or using resistance bands.

• Nutrition:

  Eat foods high in protein, especially the amino acid leucine, which is abundant in meat, fish, and eggs.

• Risk-factor management:

  Avoid alcohol and smoking, and maintain good oral health.