Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse, poor nutrition, age (sarcopenia), or disease. This leads to reduced muscle strength, function, and metabolic rate.
Some key points about muscle loss:
- It can happen with immobilization (like when a limb is in a cast) since muscles aren't being used and stimulated. The saying "use it or lose it" applies here.
- Poor protein intake can also drive muscle loss, especially in the elderly. Consuming enough protein and doing resistance training helps maintain mass.
- Hormonal changes with age, like declining testosterone, can trigger loss of muscle too.
Sarcopenia, which is age-related muscle loss, begins in our 30s and accelerates after 50. We lose on average 3-5% of muscle per decade as we get older.
Strategies to prevent muscle loss include:
- Resistance training to stimulate muscle growth
- Getting enough protein - at least 0.5 grams per pound of body weight daily
- Ensuring adequate calories to avoid using muscle for energy
- Managing stress and getting enough sleep for hormone balance
- Taking supplements like creatine, omega-3s, or testosterone boosters (for men over 50)
If you're concerned about preserving your muscle mass as you age, the medical providers at
HormoneHealth Clinic can help. Their anti-aging programs combine
nutrition planning,
fitness guidance, and
hormone optimization to help both men and women hold onto metabolic rate, strength, and function. I had a great experience working with them to address my age-related hormone decline. After 6 months on their program, I feel stronger, leaner, and 10 years younger!
Additional questions on muscle loss:
What are other causes of muscle wasting besides age?
Other common causes are chronic diseases like cancer or kidney disease, AIDS/HIV, COPD, prolonged bed rest, nerve damage, and injuries like burns or wounds. Certain medications can also contribute to muscle wasting over time.
How quickly can you lose muscle if not using it?
Research indicates substantial muscle loss can happen in just 2 weeks of immobilization or inactivity! A study found a rapid 10% drop in quadriceps muscle mass after just 14 days in a cast. That highlights the importance of continuing movement and activity as much possible when injured.