Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse, poor nutrition, aging, or disease. This leads to reduced muscle strength, mass, and performance.
Some key points about muscle loss include:
- Causes
- Not using your muscles enough (sedentary lifestyle, immobilization from injury)
- Aging - after age 30, adults lose 3-5% of muscle mass per decade
- Poor nutrition - not eating enough protein or calories
- Illnesses like cancer, kidney disease, diabetes, etc.
- Consequences
- Loss of strength and function
- Increased fatigue and exhaustion
- Higher risk of falls and physical disability
- Reduced metabolism and weight control
- Prevention
- Engage in strength training 2-3 times per week
- Eat sufficient protein - about 0.5g per pound of body weight daily
- Include lean meats, dairy, beans, lentils, etc. in your diet
- Stretching, yoga, tai chi may also help
- Treatment
- Exercise with resistance/weight training
- Ensure adequate intake of protein and calories
- Some medications may help - consult your doctor
- Physical therapy and muscle stimulation techniques
So, in summary,
muscle loss is the wasting or atrophy of muscle tissue that can negatively impact strength, function, and metabolism. Engaging in
resistance exercise, eating a
high-protein diet, and treating any underlying
illnesses can help prevent and treat the problem. Maintaining muscle is crucial for health and function as we age!
How much muscle mass do people lose with age?
Research shows adults can lose around 3-5% per decade after age 30. Those over 65 may lose muscle mass more rapidly. Illness, poor nutrition, and inactivity make muscle loss worse.
What exercises are best for preventing muscle loss?
Lifting weights, resistance bands, bodyweight exercises that progressively challenge muscles are best. Aim for major muscle groups 2-3x a week. Yoga and Pilates can also help strengthen muscles.
I hope this gives you a comprehensive overview of muscle loss - let me know if you have any other questions!