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How to Fight Sarcopenia

Updated: Nov 29, 2022

Sarcopenia is defined as the loss of muscle tissue and strength.

It's a natural part of the aging process, but something that you likely want to combat or hold off as long as possible.


Sarcopenia is a natural part of aging that can lead to frailty and functional decline. It can start as early as 35 years old and it accelerates as you age. In fact, sarcopenia affects up to 80% of people over the age of 60, but thanks to proper nutrition and exercise, you can fight off this condition.

Talk to your doctor.

Talk to your doctor. They will likely suggest a bone density scan, a DEXA scan, or even a CT scan if they think you are at risk for osteoporosis. You can also ask them if they think an MRI or PET scan would be helpful in distinguishing between cancer and sarcopenia. Although these tests are expensive and sometimes uncomfortable to undergo, they can provide valuable information about your health.

Make sure you're doing strength training exercises the right way.

Strong muscles help you avoid injury and increase your work capacity. But it's also important to maintain your muscle strength as you age—and that doesn't mean just depending on the gym equipment! You can do most of these exercises at home or in public without looking like a goofball.

Eat a balanced diet.

What you eat is a crucial part of your body's ability to fight sarcopenia. If you want strong bones and muscles, it's important to follow a nutritious diet that includes all the essential vitamins and minerals needed for growth.

Sarcopenia can also be combated by making small but significant changes in what you eat each day. These include:

  • Eating more fruits and vegetables (especially leafy green ones)

  • Eating whole grains such as brown rice or quinoa instead of refined carbohydrates like white bread or pasta

  • Avoiding processed foods made with saturated fats, trans fats, refined sugars, hydrogenated oils (trans fats), artificial sweeteners—these are all linked with increased risk of developing sarcopenia

Talk to a professional about your diet.

If you're having trouble figuring out how many calories, protein, fat and carbohydrates to eat each day, a trained professional can help. A professional can also help you balance your meals so that they contain the right proportions of these nutrients. If you're eating a lot of processed food or fast food because it's quick to prepare and cheap but aren't getting enough protein in your diet, for example, talk with a professional about healthy alternatives that are easy on the wallet.

Take vitamin D supplements.

You should be taking a vitamin D supplement.

If you're not taking a vitamin D supplement, you're missing out on some serious benefits:

  • Vitamin D is important for bone health. Vitamin D helps the body absorb calcium, which strengthens bones and prevents osteoporosis.

  • Vitamin D is important for muscle health. Without adequate amounts of vitamin D in your body, muscles become weaker and more prone to injury; this can lead to sarcopenia as well as other serious conditions like rheumatoid arthritis or fibromyalgia—both of which cause pain and stiffness in your joints that can make daily tasks difficult or impossible without treatment (and even with treatment).

  • Vitamin D is important for immune system health because it helps regulate T-cells (a type of white blood cell), which fight infections like colds and flus so that you don't get sick all the time! That's good news since being sick often leads directly back into a state where these symptoms grow worse over time...which means even more time spent suffering through them again next year when they come around again--this process continues until eventually nothing works anymore."

Get the right amount of sunshine.

There is a direct link between Vitamin D and testosterone levels.

Try to get 10-20 minutes of sunshine between the hours of 10a-1p. If you are going to apply sunscreen, make sure that it is a natural, mineral-based formula.

Consider taking testosterone support.

Testosterone is a hormone that's vital for muscle growth and strength. It also helps you burn fat, so it's no surprise that testosterone boosters are frequently suggested by doctors and personal trainers to help fight sarcopenia.

There are plenty of testosterone support supplements available over the counter at your local drugstore or online. These supplements can increase your body's production of this hormone by anywhere from 25% to 100%. To see results, you need to find one that contains a form of the supplement called D-Aspartic Acid (DAA). This ingredient helps boost levels by increasing your body's ability to produce luteinizing hormone (LH), which is responsible for stimulating Leydig cells in your testicles or ovaries (depending on what gender you are). These cells then produce more testosterone under DAA's influence.

Get adequate sleep.

You should get at least 6 hours of sleep every night. In fact, you’re probably better off getting 7 or 8 hours of sleep every night. As you age, the amount of sleep you need increases.

In order to make sure that you are getting enough sleep, it’s important to go to bed at the same time each night and wake up at the same time each morning. If your body gets used to going to bed at 10 pm and waking up at 6 am, then when you decide that it's no longer necessary for your body clock to be in sync with this routine, it will take some time before you adjust back into a good sleeping pattern again.

Avoid consuming caffeine and alcohol within 6 hours of going to bed.

Avoid overeating.

  • Eat small meals throughout the day.

  • Avoid sugar and salt, which can cause water retention.

  • Don't drink too much alcohol—it's a diuretic that can make you urinate more than you consume and cause dehydration. If you do drink, limit yourself to one or two drinks per day at most; otherwise, it can lead to sarcopenia (and other health issues).

  • Don't eat too many processed foods or fast foods; they're high in fat and sugar, which can lead to cardiovascular problems later on in life if they're consumed regularly over many years.

Drink plenty of water.

  • Water is good for the body.

  • It helps with digestion, weight loss, and hydration.

  • Drinking plenty of water can help reduce muscle soreness after exercise and improve skin health.

You can fight off sarcopenia if you start early and adopt healthy lifestyle habits like proper nutrition and exercise.

If you want to fight off sarcopenia, start early. Adopt healthy lifestyle habits, like proper nutrition and exercise.

There are many ways that you can help your body stay strong as it ages. You may be surprised by some of the small changes that go a long way toward strengthening your muscles and bones.

Here are just a few examples:

  • Stay hydrated with plenty of water throughout the day (10 ounces per hour).

  • Eat more fruits and vegetables to add fiber to your diet and keep yourself feeling full longer (2 cups per day).

  • Exercise regularly at least three times per week for 30 minutes each time—you don't have to do all of these activities at once! A mix of cardio exercises like jogging or brisk walking will strengthen not just your heart but also other parts of your body like arms, legs, core muscles and even brain health!


Sarcopenia is a serious condition that can affect your quality of life. By adopting healthy lifestyle habits early on, you can fight off this condition and keep yourself strong for years to come.

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