What you should know about muscle aging by orthopedist Andrés De La Espriella

Muscle aging is a natural, multifactorial process influenced by biological, hormonal, physical, and social factors. It is characterized by the gradual loss of muscle mass and strength, a condition known as sarcopenia, which can lead to reduced mobility, decreased muscle power, postural changes, and an increased risk of falls.

Although muscle aging begins naturally throughout life, significant muscle loss typically starts around age 35 in men and around age 40 in women, especially after menopause. Muscle mass generally reaches its peak around age 25 and may decline by as much as 40% by the age of 80 if healthy lifestyle habits are not maintained.

The best way to prevent muscle aging is by maintaining a healthy lifestyle that includes regular physical activity, strength training, a balanced protein-rich diet, proper management of chronic medical conditions, and nutritional supplementation when recommended by a healthcare professional.

Depending on each patient's needs, a physician may recommend supplements such as protein, creatine, hydrolyzed collagen, vitamin D, calcium, omega-3 fatty acids, or glucosamine. There is no single supplement suitable for everyone, so treatment should always be personalized and supervised by an orthopedic specialist, nutritionist, or rehabilitation professional.

Muscle aging can contribute to sarcopenia, muscle weakness, fatigue, muscle cramps, joint stiffness, poor balance, difficulty walking, a higher risk of falls, and reduced independence in performing everyday activities.

Strength-training exercises, walking, swimming, cycling, resistance band workouts, and other low-impact activities are among the most effective ways to maintain muscle health. Exercise programs should be tailored to each person's age, physical condition, and medical history, making an evaluation by an orthopedic specialist advisable before beginning a new routine.

Treatment for muscle aging combines preventive and therapeutic strategies. It may include supervised exercise, muscle strengthening, proper nutrition, hormone management when medically indicated, treatment of underlying health conditions, physical therapy, and regular medical follow-up. Maintaining an active mind and a healthy lifestyle is also essential for preserving mobility and quality of life.