Sarcopenia is a condition where people lose muscle. It is often linked to getting older or as a result of being unwell. It is common in frail older adults and for people with certain long term health problems e.g. COPD, liver disease or cancer.  

Loosing muscle can make people feel weaker and less able to do everyday things. It can lead to falling, breaking bones, or needing help with walking. It happens for many reasons, such as being less active, eating less protein, or changes in the body due to age and being unwell. 

Muscle loss can make it harder for people to stay independent. Eating well can help to limit the loss of muscle mass. Make sure you are eating enough food to keep your weight stable, along with foods high in protein. See tips for increasing your protein intake, and other useful documents below. We also have a separate section on our website for those with a poor appetite. 

Vitamin D is important for bone and muscle health. All adults should consider taking a daily Vitamin D supplement (10μg) between October and March. And those who are frail or housebound should consider taking this all year round. Where possible, continue to keep active. Exercise can help maintain muscle, especially strength and balance exercises.   

Tips to eat more protein: 

  • Have a portion of protein with each meal e.g. meat, poultry, fish, eggs, beans, lentils, cheese  
  • Choose milky drinks e.g. glass of milk, milky coffee, hot chocolate, malt drink  
  • Use fortified milk: add 1tbsp skimmed milk powder to 100ml milk to boost the protein content. Use this milk in drinks, on cereal and in cooking 
  • Have a milk-based dessert after meals e.g. custard, rice pudding, yoghurt or ice cream  
  • Look for products labelled as high protein  
  • Find out more about why protein is important and where to find it