From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you start to lose muscle mass and strength. You keep losing muscle as you age. If you lose so much strength and muscle mass that you struggle with basic daily activities, you may be diagnosed with age-related sarcopenia or sarcopenia with aging.

Sarcopenia Risk Factors

Age

Sarcopenia is rare before age 60, though the process of losing muscle begins decades before that. In addition to the biological changes that are part of the aging process, older adults are likely to have additional risk factors, such as inactivity, a poor diet, and chronic disease, which contribute to loss of muscle and strength.

Sedentary lifestyle

Studies suggest that staying active as you age can cut your risk of sarcopenia significantly. The more time you spend sitting or lying down during the day, the more muscle mass and strength you are likely to lose.

Diet

A poor-quality diet appears to contribute to sarcopenia. Diets with a lot of ultra-processed foods — manufactured products with high levels of sugar, salt, additives, and unhealthy fats — also have been linked to low muscle mass.

In general, older adults who are malnourished, because they eat too little or eat a diet that doesn’t provide adequate nutrients for their needs, are at higher risk for sarcopenia and decline more rapidly when they have it.

Obesity

High levels of body fat increase inflammation and change how your body responds to a hormone called insulin, both of which can speed up muscle loss. Obesity can also make it harder to stay active, leading to a cycle of muscle loss and fat accumulation.

Sarcopenia Symptoms

These are some of the most common symptoms of sarcopenia:

• Muscle weakness
• Loss of stamina, or staying power, when you are active
• Slow walking
• Trouble climbing stairs
• Loss of balance
• Falling
• Noticeably shrinking muscles

Prevention and Treatment

• A high-quality diet with plenty of protein​ help prevent muscle loss
• An active lifestyle that includes strength training

Preventing sarcopenia in older adults is more important than treating it. Since muscle mass begins to decline starting at age 40, exercising and making lifestyle changes early can help protect against it effectively.

Source: https://www.webmd.com/healthy-aging/sarcopenia-with-aging