Unwelcome Guest of Old Age: How to Prevent Sarcopenia
As we enter the era of 100-year lifespans, maintaining health in old age has become a major concern.
Sarcopenia—the loss of muscle mass and strength—not only drains your energy and disrupts physical balance, but can also lead to mobility issues, diabetes, metabolic disorders, and other age-related diseases, threatening a healthy life in your later years.
The earlier you start prevention, the better. Let’s explore how to protect yourself from sarcopenia.
Why Does Sarcopenia Occur?
Sarcopenia is a condition where skeletal muscle—such as those in the legs—shrinks significantly in size and strength.
As we age, the number of muscle fibers, often referred to as the body’s “energy reservoir,” begins to decline. This process starts as early as your 30s, gradually reducing muscle mass. From your 50s, you lose about 1–2% each year. By your 70s, the rate of loss accelerates, potentially cutting muscle mass to half its original level—making extra caution essential in later years.
The causes of sarcopenia are varied. Lack of exercise and poor nutrition are major contributors, along with chronic inflammation, hormonal imbalances, and reduced protein synthesis capacity.
What Happens When Muscle Declines?
As sarcopenia progresses, you may experience:
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Reduced energy storage, leading to frequent fatigue.
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Lower basal metabolic rate, causing frequent weight fluctuations and easier fat gain.
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Greater blood sugar fluctuations, making glucose control difficult for diabetics.
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Increased dizziness, falls, and weakened bones.
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Slower physical responses, poor balance, and higher fall risk.
※ Decreased grip strength or walking speed can also be early warning signs.
Why Sarcopenia Prevention Matters
There is currently no definitive cure for sarcopenia.
That’s why prevention and management are essential—through proper nutrition, regular exercise, and lifestyle habits.
If you’re over 60, start your sarcopenia prevention routine as soon as possible to ensure a healthy, active old age.
How to Protect Your Muscles and Prevent Sarcopenia
1. Combine Aerobic and Strength Training
Incorporate daily aerobic activities like brisk walking, jogging, or cycling, along with strength exercises at least twice a week—such as wall push-ups or seated leg extensions.
For older adults, safety comes first: choose exercises suited to your fitness level, do proper warm-up and cool-down, and avoid sudden or overly strenuous movements.
2. Get Enough Vitamin D
Studies show that adequate Vitamin D intake in old age can help prevent muscle loss as effectively as exercise.
According to the Korea Disease Control and Prevention Agency, maintaining optimal blood Vitamin D levels significantly reduces age-related sarcopenia risk.
You can get Vitamin D naturally by spending about 20 minutes in the sun daily, or from foods like tuna, salmon, mackerel, cheese, and mushrooms.
3. Maintain Adequate Protein Intake
From your 30s—when muscle loss begins—make daily protein intake a priority.
Aim for 1–1.2g per kg of body weight. For example, if you weigh 60kg, consume about 60g of protein per day.
Without enough protein, exercising alone can actually speed up muscle loss, so consistency is key.
4. Consume Leucine, an Essential Amino Acid for Muscle Building
Leucine cannot be produced by the body and must be obtained through food.
Foods rich in leucine include eggs, milk, bananas, nuts, black beans, and soy products.
