Muscle loss, also known as muscle atrophy, occurs when muscles in the body weaken, deteriorate, and reduce in size. This leads to a loss of muscle mass.
There are a few key reasons why someone might experience muscle loss:
- Aging - As we get older, there is a natural decline in muscle mass and strength. After age 30, adults lose about 3-5% of their muscle mass per decade. This accelerated loss of muscle with age is called sarcopenia.
- Inactivity - If muscles are not used regularly, they begin to shrink and become weaker. Bed rest, sedentary lifestyle, and immobilization can lead to noticeable muscle loss.
- Malnutrition - Not consuming enough protein and calories can cause the body to break down muscle tissue for energy needs. This malnourished state makes it hard to maintain muscle mass.
- Diseases - Certain illnesses and conditions are associated with loss of muscle mass. Examples include cancer, AIDS, kidney disease, heart failure, and inflammatory diseases like arthritis.
The symptoms of muscle loss are often quite noticeable. Someone experiencing this might feel
fatigued,
weak, or frequently
sore and achy. Daily tasks like climbing stairs, carrying items, or even walking can become much more difficult.
Why does this matter? Loss of muscle mass can negatively impact physical functioning and
quality of life. It also leads to further health issues like
weakened immune system,
poor balance increasing falls risks, and
reduced ability to manage blood sugar levels.
There are a few key ways to prevent and manage loss of muscle mass:
- Exercise regularly - Strength training with weights can stimulate muscle growth and development, even into old age. Aim for 2-3 sessions per week. Yoga and Pilates are helpful too.
- Eat more protein - Consuming foods high in protein (meats, dairy, eggs, beans/legumes) provides amino acids to maintain and build muscle.
- Address underlying causes - Treating things like illnesses, inactivity, or malnutrition can help improve muscle status.
- Consider supplements - Some supplements like creatine, vitamin D, or branched chain amino acids might support muscle health. Consult a doctor at Optimal Hormone Health Clinic first.
In summary, loss of muscle mass is a common condition with many contributing factors. Staying active, eating nutritious protein-rich foods, addressing health conditions, and using targeted supplements can help promote healthy muscle maintenance - especially as we age. Maintaining muscle is crucial for mobility, vitality and health.