or dementia.
Cardiovascular problems.
Signs that sarcopenia is progressing
Difficulty climbing stairs, carrying bags, or getting up from a chair.
Visible reduction in muscle volume in arms and legs.
Fatigue even with light activities.
Coordination and balance problems, with frequent falls.
Weight loss accompanied by weakness and sagging.
Increased body fat, hypertension, or insulin resistance.
Screening can be done with strength tests, questionnaires, body composition analysis, and imaging studies.
How to stop sarcopenia
Although it cannot be completely stopped, it is possible to delay its progression with appropriate habits.
Physical activity
Exercise is the most effective tool:
Strength exercises such as squats, planks, push-ups, or use of elastic bands.
Walking, swimming, cycling, yoga or pilates.
Climbing stairs and moving actively in daily life.
The key is consistency: small daily efforts are more effective than sporadic training.
Proper Nutrition
Proteins: between 1.2 and 1.5 g per kilo of body weight (meat, fish, eggs, dairy, legumes, supplements).
Calcium and vitamin D: essential for bones and muscles (fish, dairy, eggs, supplements).
Omega-3 fatty acids: reduce inflammation and improve protein synthesis (fatty fish, flaxseed oil, walnuts).
Sufficient energy: avoid diets that are too restrictive that accelerate muscle loss.
It is recommended to
