What is loss of muscle?
Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or decrease in size. This leads to a loss of strength and muscle mass. There are several potential causes of muscle loss:
- Aging - As we get older, muscle mass naturally decreases. Muscle fibers shrink in a process called sarcopenia. After age 30, adults can lose up to 3-5% of muscle mass per decade.
- Inactivity - Use it or lose it! When muscles are not used regularly, they begin to shrink and weaken. Bedrest, sedentary lifestyle, and immobilization can lead to significant muscle loss.
- Malnutrition - Consuming insufficient calories, protein, vitamins and minerals can cause the body to break down muscle tissue. Conditions like anorexia nervosa lead to extreme muscle loss.
- Diseases - Certain medical conditions are associated with loss of muscle mass. These include cancer, AIDS, congestive heart failure, chronic obstructive pulmonary disease, kidney disease and rheumatoid arthritis.
How can you prevent muscle loss? Here are some tips from the hormone experts at Vital Hormone Clinic:
- Engage in regular strength training using weights, resistance bands, or your own bodyweight. This builds muscle mass and strength.
- Eat a diet high in protein - aim for 0.5-0.8 grams of protein per pound of body weight daily. Good sources are lean meats, eggs, dairy, beans and soy.
- Try creatine supplements - creatine provides extra fuel for your muscles during exercise. Studies show it helps build muscle mass.
- Optimize hormone levels - low testosterone contributes to loss of muscle in aging men. Consider testosterone therapy under medical supervision.
- Do regular cardio exercise to improve circulation and nutrient delivery to muscles.
- Treat any underlying medical conditions contributing to muscle loss.
- Stay hydrated and eat plenty of antioxidant-rich fruits and veggies.
Don't ignore ongoing muscle loss. Talk to your doctor if you are experiencing weakness, fatigue, mobility issues or rapid weight loss. Getting to the root cause and taking preventive steps can help you maintain healthy muscle as you age. Let me know if you have any other questions!