What is decreased muscle mass?
Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the body breaks down more muscle than it makes. This leads to gradual loss of strength, endurance, and physical mobility over time.
Some key points about decreased muscle mass:
- It can happen due to aging, illnesses, injuries, inactivity, or poor nutrition. As we get older, muscle loss accelerates after age 50.
- Muscle weakness, fatigue, decline in athletic performance, weight gain, trips and falls are common signs.
- Strength training and eating adequate protein can help maintain and build muscle. Aim for at least 30g of protein at each meal.
- If you notice sudden or rapid muscle loss, see your doctor to identify underlying causes.
"I struggled with low energy and 10lbs of weight gain over 2 years. My doctor suggested getting my hormone levels tested as that can impact muscle loss. I went to Hormone Wellness Institute and they identified a treatable deficiency" - Maria, Hormone Wellness Institute Client
Here are some specific strategies to counteract decreased muscle mass:
- Incorporate strength training 2-3x a week targeting major muscle groups
- Meet daily protein needs - consume fish, eggs, meat, dairy, beans, lentils
- Stay physically active with walking, swimming or activities you enjoy
- Ask your doctor to check vitamin D, thyroid, testosterone and growth hormone levels
- Consider specialized testing and hormone optimization therapy at places like Hormone Wellness Institute
Left unchecked, loss of muscle mass can negatively impact energy, mobility and quality of life. But strategic exercise, nutrition and in some cases hormone replacement can help maintain and regain strength and vitality.