Sarcopenia: what it is, symptoms and how to tackle it

Sarcopenia is a condition that affects many people as they get older. In this article, we explain what it is, its most characteristic symptoms and which strategies you can follow to prevent it or tackle it effectively.

What is sarcopenia?

Sarcopenia is a condition characterised by a progressive loss of muscle mass, strength and function. It usually appears in people over the age of 50 and becomes more pronounced with advancing age.

It is a change in the muscles that not only affects physical appearance, but also quality of life. Above all when it makes everyday tasks such as climbing stairs, getting up from a chair or even carrying chairs more difficult.

In addition, this also increases the risk of falls and fractures.

Symptoms of sarcopenia

These are the most common symptoms:

• Loss of strength and difficulty carrying out usual day-to-day activities.
• Muscle volume decreases and is replaced by fat.
• An increased feeling of fatigue and physical weakness.
• There is also a higher risk of injuries, as mentioned above, due to falls.

Loss of muscle mass during the menopause

During the menopause, one of the symptoms is a drop in hormone levels, specifically oestrogen. This directly affects muscle and bone tissue. This means that:

• Protein synthesis decreases, which contributes to muscle loss.
• Body fat undergoes a change in how it is distributed.

• There is also a reduction in bone density; this directly contributes to and increases the risk of falls and fractures.

How can we tackle sarcopenia?

There are several strategies for tackling sarcopenia effectively, as well as preventing and slowing the progression of this condition and its symptoms.

• Doing physical exercise: such as strength training, weights, resistance bands or functional exercises. Also moderate aerobic activity, brisk walking, swimming or cycling.
• Maintaining a balanced diet: especially with high-quality proteins that we can find in lean meats, fish, eggs, dairy products or pulses. Getting enough vitamin D and calcium is essential for bones and muscles. Proper hydration is also important.
• Nutritional supplements: In some cases where women have a lower protein intake or greater wear and tear, supplements can be very helpful.

Useful supplements for sarcopenia

Some examples we would recommend in these cases are:

• Meritene Fuerza y Vitalidad provides a high intake of protein, vitamins and essential minerals to help maintain muscle mass and daily energy.
• Ensure Nutrivigor:formulated with protein, calcium, vitamin D and HMB (beta-hydroxy-beta-methylbutyrate), it helps preserve muscle mass and physical strength, especially in older people.
• FontActiv Diabest:ideal for people with diabetes or those managing their blood sugar levels, it provides a balanced intake of protein, fibre, vitamins and minerals that support muscle and metabolic health.
• Nutricia Souvenaid:a supplement that supports cognitive function, formulated to improve the connections between neurons and help maintain mental vitality in older adults.

In conclusion, having sarcopenia does not mean there is nothing we can do to slow its progression. An active lifestyle, a protein-rich diet and suitable nutritional supplements can all help.

If you are unsure which would be best for your case, you can write to our pharmacy team so that we can advise you personally.