Whether it is your late twenties, or your early forties, you will reach a point where you feel that you are getting weaker, year after year. This can happen even in active individuals, but is most common in people who don’t do regular, structured exercise. The term sarcopenia, describes the process of the decrease in muscle mass, attributed to ageing. This is in large part, due to the reduction in testosterone and oestrogen secreted, mostly affecting people after the age of 60. The decrease in muscular strength can lead to bone pain, low mood, increased frequency of injuries, and make day to day tasks more difficult to perform. But can we do something about it?

What is sarcopenia?

Sarcopenia is usually used to describe the elderly, particularly those over the age of 60. However, the beginning of this process actually may stem from much earlier, when people are in their thirties and forties. This is in large part, due to the reduction in testosterone and oestrogen secreted, along with social factors such as less exercise due to careers, raising a family, and other commitments. Sarcopenia is a major cause of reduced function, frailty, and falls in older people.

What are the symptoms of sarcopenia?

As you age, your body is less able to lay down new protein to the muscles, causing muscle fibres to become smaller. Symptoms of sarcopenia include:

• Reduced stamina (remember that your heart is a muscle!)

• Decreased muscle bulk

• Increased difficulty in performing everyday tasks at work and at home

• Decreased balance

• Trouble climbing stairs and hills

• Walking slowly

Contributing Factors to Sarcopenia

Things that can increase the rate of sarcopenia are:

• Ageing

• Reduction in hormone levels/Menopause

• Obesity

• Malnutrition or a low protein diet

• Limited or no strength training in your life

• Chronic diseases such as COPD, heart disease, diabetes, or cancer

• Rheumatoid arthritis

• Smoking

How to fight sarcopenia

There are many habits that you can pick up form as early as your twenties that can help fight off sarcopenia and keep you stronger for longer:

• High protein diet

• Resistance training for at least 30 minutes, 3 times a week

• Maintaining a healthy body composition

• Limiting the use of tobacco and alcohol products

• Seek medical help and advice if you feel that you have hormanal issues eg. Menopause, which may benefit from medical interventions such as HRT (Hormone Replacement Therapy)

If you have any questions on whether physio is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.

- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.