Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink and strength declines. This leads to weaker muscles and reduced functionality.
What causes muscle loss?
- Aging - After age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60.
- Poor nutrition - Not consuming enough protein, calories, vitamins and minerals contributes to muscle deterioration.
- Inactivity - If muscles are not exercised regularly, they waste away. Bedrest, cast immobilization and decreased mobility lead to loss of muscle tissue.
- Illness - Chronic conditions like cancer, heart disease and arthritis are culprits for decreased muscle mass.
What are the symptoms of
muscle loss?
- Decreased strength
- Difficulty performing daily activities
- Fatigue, lethargy, and feeling rundown
- Weight loss or loose fitting clothes
- Poor posture, less stability and frequent falls in the elderly
How can you prevent and treat
muscle loss?
- Do strength training and weight bearing exercises
- Eat a balanced, protein-rich diet full of lean meats, eggs, beans etc
- supplement with vitamins D, B12
- Get adequate sleep and rest
- Consider hormone therapy - Hormone Wellness Institute offers customized hormone treatment plans to help adults over 30 maintain lean muscle mass and strength.
- Talk to your doctor about medications that may cause muscle loss as a side effect
The key is understanding what factors are causing your
muscle loss and addressing them through tailored lifestyle changes, nutritional support and treatment options if necessary. Maintaining muscles is crucial for mobility, vitality and health as we age. With proper intervention, much of the lost strength can be regained.