How to Fight Sarcopenia in Older Adults

Sarcopenia can occur naturally due to aging and health conditions. However, it can be prevented or slowed down through dietary changes, regular exercise, and early sarcopenia screening.  

Sarcopenia is the loss of muscle mass and strength, commonly experienced by older adults. According to Dr. Paskalis Andrew Gunawan, Sp.PD-KGer, a Consultant Geriatric Internal Medicine Specialist at Tzu Chi Hospital, feeling easily fatigued is one of the main signs of sarcopenia in the elderly.  

"Having more muscle means having more energy; it's like our battery. If we lack muscle, we also lack energy, which often leads to complaints of fatigue, weakness, lethargy, and a lack of motivation. This eventually reduces appetite, discourages movement, and worsens previously well-controlled conditions. If we investigate carefully, sarcopenia is often behind this," Dr. Paskalis explained.  

In addition to natural aging, other risk factors can trigger sarcopenia, including poor nutrition, an inactive lifestyle, and chronic illnesses such as hypertension and diabetes.

 

How to Prevent Sarcopenia
While sarcopenia cannot be entirely avoided, it can be prevented to mitigate more severe conditions. Here’s what to focus on:  

1. Balanced Nutrition

Protein plays a crucial role in supporting muscle growth, making it important to consume adequate protein-rich foods. Protein can be sourced from nuts, seeds, and eggs.  

2. Stay Active

Adopting an active lifestyle is essential to combat sarcopenia, as regular physical activity strengthens muscles. Combine aerobic exercises, strength training, and balance exercises to improve muscle strength and function.  

3. Engage in Community Activities

Joining a community helps the elderly stay socially active and participate in group activities. Social interaction within communities provides emotional support, encouraging seniors to remain active.  

4. Manage Existing Conditions

Chronic diseases, both infectious and non-infectious, such as diabetes, hypertension, and high cholesterol, increase inflammation in the body, accelerating sarcopenia development.

 

Sarcopenia Screening 
If you or a family member feels unexplained fatigue, consider undergoing sarcopenia screening. Comprehensive sarcopenia assessments are conducted by specialists using specific tests.  

Sarcopenia screening involves three stages:  

• Muscle strength: A hand grip strength test measures hand grip power, which reflects overall muscle strength.  
• Muscle mass: A body composition analysis determines muscle levels in the body.  
• Muscle function: Tests such as gait speed or chair stand tests evaluate functional muscle performance.  

Preventing sarcopenia is better than treating it after it has progressed. If you need sarcopenia screening or further examination, consult a geriatric internal medicine specialist at Tzu Chi Hospital.

 

This article has been medically reviewed by Dr. Paskalis Andrew Gunawan, Sp.PD-KGer.