{"id":6880,"date":"2025-06-11T14:19:27","date_gmt":"2025-06-11T14:19:27","guid":{"rendered":"https:\/\/ambula.pt\/blog\/sem-categoria\/sarcopenia-how-to-stop-silent-muscle-loss\/"},"modified":"2025-10-02T18:17:35","modified_gmt":"2025-10-02T18:17:35","slug":"sarcopenia-how-to-stop-silent-muscle-loss","status":"publish","type":"post","link":"https:\/\/www.ambula.pt\/en\/blog\/health\/sarcopenia-how-to-stop-silent-muscle-loss\/","title":{"rendered":"Sarcopenia: how to stop silent muscle loss"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6880\" class=\"elementor elementor-6880 elementor-5854\">\n\t\t\t\t<div class=\"elementor-element elementor-element-85894e0 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"85894e0\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a9ea25f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"a9ea25f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0cfbce5 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"0cfbce5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>As the years go by, something happens almost invisibly in the human body: the muscles start to lose mass and strength. This condition has a name &#8211; <strong>sarcopenia<\/strong> &#8211; and affects millions of people around the world, especially from the age of 60. But there&#8217;s a lot you can do to stop it and even reverse it. And it all starts with getting to know it better.   <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-864bc02 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"864bc02\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e770ab4 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"e770ab4\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-423e5bd exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"423e5bd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Key points of the article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58e274d exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"58e274d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Sarcopenia is the progressive loss of muscle mass and strength, more common after the age of 60<\/li><li>It can affect mobility, balance and the ability to perform everyday tasks<\/li><li>Sedentary lifestyles, poor diet and chronic diseases are factors that contribute to its development<\/li><li>It is possible to halt or even reverse sarcopenia with regular exercise and a high-protein diet<\/li><li>Supplements such as whey protein, vitamin D or creatine can be useful in some cases<\/li><li>Maintaining an active lifestyle is the best way to prevent this condition and preserve autonomy over the years.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b43255f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"b43255f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is sarcopenia?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3778a4a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"3778a4a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>It is a progressive disease characterized by the <strong>loss of muscle mass, strength and physical performance.<\/strong> Although it is more common in people over the age of 60, the process begins much earlier: around the age of 30 or 40, the body is already slowly starting to lose muscle.<strong> From the age of 65, this loss tends to accelerate. <\/strong> <\/p><p> <\/p><p>In practice, what happens is that your muscles get smaller and weaker. And this doesn&#8217;t just mean that you lose the strength to open a bottle or carry shopping bags. Sarcopenia affects mobility, balance and the ability to perform basic everyday tasks such as getting up from a chair, climbing stairs or walking safely.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79e780e exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"79e780e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bf0f1c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"4bf0f1c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What are the symptoms?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-760985f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"760985f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The signs of sarcopenia directly affect a person&#8217;s autonomy and can<strong> lead to loss of independence<\/strong> and, in more serious cases, the risk of falls, fractures and hospitalization. They can appear discreetly, but become increasingly evident over time. <\/p><p><br>The most common include:<\/p><p> <\/p><ul><li>Constant muscle weakness<\/li><li>Faster tiredness during normal activities<\/li><li>Difficulty climbing stairs or getting up from a chair<\/li><li>Slower gait and less physical endurance<\/li><li>Loss of balance and frequent falls<\/li><li>Visible reduction in muscle volume, especially in the arms and legs.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee3caac exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"ee3caac\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What causes sarcopenia?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca9115a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"ca9115a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Aging is the main culprit, but not the only one. Several factors contribute to the development of sarcopenia: <\/p><p> <\/p><ul><li><strong>Sedentary lifestyle:<\/strong> lack of physical activity is one of the biggest allies of muscle loss<\/li><li><strong>Poor<\/strong> diet<strong>:<\/strong> a diet low in protein and essential nutrients weakens muscles<\/li><li><strong>Chronic diseases:<\/strong> such as diabetes, kidney failure, arthritis, cancer or COPD (chronic obstructive pulmonary disease)<\/li><li><strong>Chronic inflammation:<\/strong> the body in &#8220;constant alert mode&#8221; can degrade muscle tissue<\/li><li><strong>Hormonal changes<\/strong>: such as a drop in testosterone or growth <strong>hormone<\/strong><\/li><li><strong>Obesity:<\/strong> especially when associated with sarcopenia (sarcopenic obesity), can aggravate the condition<\/li><li><strong>Immobilization:<\/strong> being bedridden for prolonged periods, even due to illness or recovery.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f948a49 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"f948a49\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How is it diagnosed?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5501180 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"5501180\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>There is no single test to diagnose sarcopenia. Usually, symptoms are assessed using a simple questionnaire called the <strong>SARC-F<\/strong>, which measures how difficult it is to make basic everyday movements (getting up, walking, climbing stairs, etc.). <\/p><p><br>Tests can then be carried out such as:<\/p><p> <\/p><ul><li><strong>Grip strength<\/strong> (measured with a hand-held dynamometer)<\/li><li><strong>Chair test<\/strong> (to see how many times the person can stand up without using their arms)<\/li><li><strong>Gait test<\/strong> (assessing walking speed)<\/li><li><strong>Body composition analyses<\/strong>, such as DEXA or BIA, which measure the amount of muscle in the body.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a02af4 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"9a02af4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/06\/4_1280x720-1024x576.jpg\" class=\"attachment-large size-large wp-image-6883\" alt=\"idosos a fazer exerc\u00edcio com halteres\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/06\/4_1280x720-1024x576.jpg 1024w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/06\/4_1280x720-300x169.jpg 300w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/06\/4_1280x720-768x432.jpg 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/06\/4_1280x720.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6501f4c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"6501f4c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-181a322 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"181a322\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is the treatment for sarcopenia?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-734fbf2 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"734fbf2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The good news is that sarcopenia <strong>can be treated and even reversed<\/strong>, especially if it is detected in the early stages. The main strategies are simple lifestyle changes: <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f2f7264 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"f2f7264\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cfeddd3 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"cfeddd3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. movement is essential<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-573992f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"573992f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Physical exercise is the most powerful weapon against sarcopenia. Ideally, you should do <strong>strength training<\/strong> (such as lifting weights, using elastic bands, doing squats) as well as aerobic exercise such as walking. Two to four sessions a week can make a difference.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4832f71 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"4832f71\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fff6553 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"fff6553\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Eating well is just as important as moving<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90ce0a1 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"90ce0a1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A balanced diet <strong>rich in quality proteins<\/strong> (meat, fish, eggs, legumes, dairy products) is essential for rebuilding and maintaining muscles. Over the years, the body needs <strong>more protein for the same effect<\/strong>, so it&#8217;s worth increasing your intake. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd526c6 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"cd526c6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a54db3 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"5a54db3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Supplements can help<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f9c9b0f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f9c9b0f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In some cases, it can be beneficial to include supplements such as:<\/p><p> <\/p><ul><li><strong>Whey protein<\/strong><\/li><li><strong>Leucine<\/strong> (an amino acid that stimulates muscle synthesis)<\/li><li><a href=\"http:\/\/46.105.61.121\/blog\/bem-estar\/para-que-serve-vitamina-d\/\" target=\"_blank\" rel=\"noopener\">\n  <strong>Vitamin D<\/strong>\n<\/a> (especially if there is a deficit)<\/li><li><strong>Creatine<\/strong> (to increase strength and energy)<\/li><li><strong>Omega-3<\/strong> (helps reduce inflammation)<\/li><li><strong>Collagen and magnesium<\/strong>, to support muscle tissue and joints.<\/li><\/ul><p><br><strong>But beware:<\/strong> supplements should always be used under the guidance of a health professional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c9e4493 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"c9e4493\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a166332 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"a166332\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sarcopenia or muscle atrophy: what's the difference?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb38112 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"cb38112\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Muscle atrophy<\/strong> is a more general term and means the loss of muscle mass for various reasons, which can happen at any age. Sarcopenia is a specific form of muscle atrophy associated with ageing and a decline in muscle function. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30ea09b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"30ea09b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6354424 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"6354424\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How can sarcopenia be prevented?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f16ec28 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f16ec28\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>It is possible to grow old with strength, mobility and independence, and<strong> it all starts with small gestures in everyday<\/strong> life<strong>.<\/strong> Keeping your muscles active and well-nourished makes all the difference.<\/p><p> <\/p><p>A <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12126-025-09590-3\" target=\"_blank\" rel=\"noopener\">longitudinal study published in the journal Ageing International in 2025<\/a> analyzed data from the UK Biobank and concluded that regular moderate to vigorous physical activity significantly reduces the risk of developing sarcopenia in middle-aged adults.<\/p><p> <\/p><p>The study highlights that only light-intensity activities do not have the same protective effect.<\/p><p> <\/p><p>So here are some practical tips:<\/p><p> <\/p><ul><li>Get moving every day, even if it&#8217;s just walking<\/li><li>Do strength training adapted to age and physical condition<\/li><li>Eat a diet rich in protein and nutrients<\/li><li>Avoiding tobacco and alcohol in excess<\/li><li>Sleep well and keep well hydrated<\/li><li>See your doctor regularly.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fddfc36 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"fddfc36\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1884ccb exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"1884ccb\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecc76e4 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"ecc76e4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If sarcopenia or another health condition makes it difficult for you to get to appointments, exams or treatments, you<strong> &#8216;re not alone.<\/strong> Ambula offers a <a href=\"http:\/\/46.105.61.121\/servicos\/\" target=\"_blank\" rel=\"noopener\">transportation service for non-emergency patients<\/a>, with comfort, safety and support tailored to your needs. A simple and safe way to continue taking care of your health, even when your mobility is not what it used to be. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-882a2b4 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"882a2b4\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>As the years go by, something happens almost invisibly in the human body: the muscles start to lose mass and strength. 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[35],"tags":[],"class_list":["post-6880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sarcopenia: what it is, symptoms, causes and how to treat it<\/title>\n<meta name=\"description\" content=\"Learn about sarcopenia and how to identify symptoms, the causes, the best forms of prevention and treatment options available on the market.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ambula.pt\/en\/blog\/health\/sarcopenia-how-to-stop-silent-muscle-loss\/\" 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