Sarcopenia: The Silent Loss of Strength
by Dr Kobi Kierath
What Is Sarcopenia?
Sarcopenia is the gradual loss of muscle strength, mass, and function that often comes with ageing. It’s not just about getting weaker - it affects how well we move, balance, and recover. Over time, sarcopenia can raise the risk of falls, fractures, and loss of independence, making it a key issue for healthy ageing.
What Causes It?
Sarcopenia usually develops slowly and results from a mix of lifestyle and biological factors:
• Ageing and inactivity: Muscles naturally decline with age, but inactivity speeds it up.
• Poor nutrition: Low protein intake or poor diet quality limits muscle repair and growth.
• Chronic inflammation: Ongoing low‑grade inflammation (metainflammation) can impair recovery.
• Hormonal changes: Lower levels of testosterone, oestrogen, and growth hormones reduce muscle health.
• Chronic disease: Diabetes, cardiovascular disease, and long‑term stress all contribute to muscle loss.
Why It Matters
Muscle is about more than strength! it supports posture, protects joints, and keeps the metabolism healthy. When sarcopenia progresses, it can lead to:
• Falls and fractures: Reduced stability and slower reflexes increase injury risk.
• Frailty: Sarcopenia and frailty often overlap, affecting strength and speed.
• Reduced independence: Everyday tasks like rising from a chair or carrying groceries become harder.
• Greater chronic illness risk: Linked to insulin resistance, heart disease, and mood decline.
What You Can Do About It?
The good news: sarcopenia is largely preventable and reversible — especially in its early stages.
1. Exercise Regularly: Evidence shows the most effective plan combines:
• Resistance training 2-3 times a week (bodyweight, resistance bands, exercise weights)
• Aerobic activity (walking, cycling, swimming, etc.)
• Balance and coordination drills to improve control and stability
2. Eat Smart: Include protein with every meal (lean meats, fish, eggs, legumes, dairy) and maintain key nutrients such as vitamin D and omega-3s for muscle health.
3. Move Every Day: Daily activities like climbing stairs, carrying shopping, or walking keep muscles switched on between workouts - even in small doses!.
4. Manage Health Conditions: Maintaining steady blood sugar, reducing inflammation, and ensuring good-quality sleep all help slow muscle decline.
Key Signs Patients Can Spot at Home
You may be noticing early sarcopenia if:
• You struggle to rise from a chair or climb stairs
• You feel weaker or slower when walking
• Carrying groceries or opening jars is harder than before
• Arms or legs look smaller or “looser” than they used to
• Balance, coordination, or stamina are fading faster than expected
If these signs ring true, it’s time for a simple strength and movement screen.
How Chiropractic Care Supports Muscle Health
At Lakelands Health and Performance, chiropractic care supports sarcopenia prevention and management through:
• Movement assessment: Evaluating posture, joint control, and strength imbalances
• Targeted strength prescription: Functional resistance and balance programs, safely progressed
• Neuromuscular re-education: Adjustments to improve coordination and efficiency
• Lifestyle guidance: Collaborating with your GP, exercise physiologist, or dietitian for a complete plan
When to Reach Out
If you feel weaker, lose balance more often, or find daily activities harder, don’t dismiss it as “just ageing.” Early assessment can help restore strength, mobility, and confidence. At Lakelands Health and Performance, we help you move strongly, age confidently, and stay independent for the long run.