What is sarcopenia?

Why sarcopenia matters

Cleveland Clinic notes that muscle loss can begin in your 30s or 40s and speeds up later in life, with up to 8% of muscle mass lost per decade.

Weaker muscles mean:

• poorer balance
• more falls
• a higher chance of fractures, which matters even more if your bones are thinning

Less muscle also means your body burns fewer calories at rest. Inactivity, weight loss, smoking, heavy drinking and long-term illnesses like diabetes can speed it up.

What helps with sarcopenia

You can't stop ageing, but you can slow muscle loss.

Resistance exercise is the most powerful tool, a few times a week:

• sit-to-stand from a chair
• wall push-ups
• resistance bands or light weights

Spread good-quality protein across all your meals rather than saving it for dinner, from dal, paneer, dahi, sprouts, soya, eggs, fish or chicken.

Avoid crash diets that strip muscle along with fat, stay active through the day, and keep up regular check-ups with your doctor.

Is there a test for sarcopenia?

Sarcopenia isn't diagnosed from a blood test. Doctors judge it by your muscle strength, muscle mass and how well you move, for example how fast you walk.