Loss of muscle mass, also known as muscle atrophy, occurs when the size and strength of muscles decreases due to aging, lack of physical activity, or disease. This can lead to overall weakness, fatigue, poor balance, joint pain, and reduced quality of life.
Some key points about loss of muscle mass:
- It's a common condition, especially in older adults. After age 30, adults lose 3-8% of muscle mass per decade if they remain inactive. This rate increases after age 60.
- Lack of exercise and reduced protein intake are major causes of muscle loss over time. Without strength training to stimulate growth, muscles shrink.
- Certain medications and chronic diseases also contribute, like corticosteroids and endocrine disorders. These lead to imbalances in muscle protein synthesis and breakdown.
- Symptoms involve feeling physically weaker, fatigue, frequent falls and fractures, slowed walking speed, and often unintentional weight loss.
Luckily there are ways to prevent and treat loss of muscle mass! The key is strength training and ensuring adequate protein intake.
- Resistance exercises that work all major muscle groups can dramatically slow muscle loss from aging. This stimulates muscle protein production.
- Consuming 25-30g of protein at each meal provides muscles the amino acids they need to maintain mass, especially when paired with exercise.
- Treatment for disease-related muscle loss involves managing the underlying condition. Hormone therapy such as testosterone or HGH can help in some cases.
Maintaining muscle mass impacts overall health and function. But with proper lifestyle changes and even hormone therapy if needed, loss of muscle doesn't have to be inevitable. There are options to remain strong, independent, and vibrant regardless of age. Don't just accept weakness as part of aging - take control of your health!