There’s no standard way to define or diagnose sarcopenia, since age-related muscle loss occurs over a continuum (as does bone loss). It isn’t just a matter of measuring loss of muscle size, but also of evaluating changes in muscle quality and functional abilities. Thus, there are varying estimates about how many people have sarcopenia—anywhere from 10 to 50 percent of those over age 70.

There’s no standard way to define or diagnose sarcopenia, since age-related muscle loss occurs over a continuum (as does bone loss). It isn’t just a matter of measuring loss of muscle size, but also of evaluating changes in muscle quality and functional abilities. Thus, there are varying estimates about how many people have sarcopenia—anywhere from 10 to 50 percent of those over age 70.

Many factors besides age-related lifestyle changes contribute to sarcopenia. Metabolic changes result in more protein breakdown in muscles and reduced muscle synthesis. Declining hormone levels also come into play, as do pro-inflammatory compounds and cell-damaging free radicals, which can promote muscle wasting and affect muscle fibers. Rapid weight loss

To help prevent (or treat) sarcopenia, do strength training regularly and make sure you eat adequate protein—some of it perhaps shortly after your workouts. Dairy products as well as fruits and vegetables supply nutrients and other compounds that help protect aging muscles.

But don’t go overboard with protein. Many older people have impaired kidney function, and excessive protein intake can make matters worse. If you do increase your protein intake, talk to your doctor, who may want to test your kidney function, especially if you are over 65 or have diabetes or high blood pressure.

Final thoughts: Consider taking 800 to 1,000 IU of vitamin D a day—or more if your doctor says your blood levels are low. Population studies have linked low D levels to increased risk of sarcopenia.

Countless studies have shown that older people who do resistance training can significantly improve their muscle strength and performance. This iseven after just a couple of months of training—and even if they are frail and over age 80. Any strength training can help prevent or treat sarcopenia.

Strenuous workouts are most effective, according to a 2010 analysis in Aging Research Reviews, which included data from 47 studies, though that would be challenging for many older sedentary people, who need to start gradually.

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