As we age, the body undergoes a gradual decline that can affect multiple organs. One of the most visible effects is sarcopenia, the loss of muscle mass and strength. Although it was long considered an inevitable process, current research shows that it can be prevented, slowed down, and even reversed through healthy lifestyle habits.
Sarcopenia and Its Impact
Sarcopenia leads to frailty, falls, and loss of independence. In Spain, recent studies estimate its confirmed prevalence at around 7% of adults over 65, while the risk or probable presence exceeds 18%. Moreover, the combination of sarcopenia and obesity affects up to 29% of older men.
Muscles: More Than Strength
Muscles are not just for movement — they play crucial metabolic, inflammatory, and cognitive roles. A study from the University of Oxford demonstrated a link between muscle loss and poorer brain performance.
According to Professor Ennio Tasciotti (University San Raffaele of Rome), “Muscle loss is what truly makes us old, because muscle is the organ of longevity.” He also emphasizes that genetics play ten times less of a role than habits in determining how we age.
Factors Influencing Sarcopenia
Lifestyle: Regular physical activity, proper sleep, and social engagement reduce the risk of muscle loss.
Nutrition: Tasciotti recommends consuming 1 gram of protein per kilogram of body weight per day, distributed across main meals. The best sources include fish, white meat, eggs, legumes, and Greek yogurt. He also highlights the importance of vitamin D, omega-3 fatty acids, magnesium, and dietary fiber, which supports muscle mass.
Physical Exercise: Strength training is essential. Practicing it at least twice a week, combined with aerobic activity and balance exercises, helps maintain mobility, metabolism, and stability.
The Importance of Acting Early
In Spain, where life expectancy is among the highest in the world, the main challenge is to achieve more years of healthy living. Adopting protective habits early — balanced nutrition, regular exercise, proper rest, and active relationships — is key to preserving muscle mass and autonomy in old age.
Conclusion
Aging is inevitable, but how we age largely depends on our daily choices. Keeping muscles strong, nourished, and active not only delays physical decline but also protects the mind and extends independence.
Ultimately, muscle is the true organ of longevity.
