Reduced Muscle Mass / Sarcopenia (Menopause Influence)
Sarcopenia, the age-related loss of muscle mass, strength, and function, appears to accelerate during the menopausal transition. Declining estrogen levels likely contribute, alongside aging and potentially reduced physical activity. This loss of muscle contributes to a slower metabolism (making weight management harder), reduced physical strength and stamina, increased risk of falls and fractures (especially combined with bone loss), and potentially impacts insulin sensitivity. Resistance exercise and adequate protein intake are crucial countermeasures.
Management Strategies
- Treating underlying chronic conditions
- Maintaining healthy weight (obesity can worsen functional decline)
- Progressive resistance/strength training is the most effective intervention (at least 2 days/week, targeting major muscle groups)
- Adequate aerobic exercise
- Hormone Replacement Therapy (HRT) - some evidence suggests it may help preserve muscle mass/strength, but not a primary indication solely for sarcopenia
- Sufficient protein intake distributed throughout the day (recommendations often higher for older adults, ~1.0-1.2 g/kg body weight/day or more)
- Adequate overall calorie intake
- Sufficient Vitamin D
Impact
- Reduced metabolic rate (contributes to weight gain)
- Decreased strength and physical function/stamina
- Increased risk of falls and fractures
- Increased risk of disability
- Potential contribution to insulin resistance/type 2 diabetes risk
- Reduced quality of life
Diagnostic Considerations
Can be assessed via measures of muscle mass (e.g., DEXA body composition), muscle strength (e.g., handgrip strength), and physical performance (e.g., gait speed, chair stand test). Often diagnosed clinically based on functional decline.