Loss of muscle mass, also known as sarcopenia, is a common condition that can happen as we get older. As we age, our bodies become less efficient at synthesizing protein and rebuilding muscle tissue. This leads to a gradual deterioration of our skeletal muscles.
Some key facts about loss of muscle mass:
- It starts as early as age 30 and progresses with age. After 30, adults lose 3-5% of their muscle mass per decade. After 50, this rate increases to 1-2% loss per year.
- Lack of exercise speeds up the process. Without strength training or weight bearing exercise, muscle mass deteriorates more rapidly.
- Poor nutrition, especially inadequate protein intake, also contributes to muscle loss. We need protein to rebuild and maintain muscles. Older adults should aim for 0.5 - 0.75 grams of protein per pound of body weight daily.
- Diseases like cancer, kidney disease, diabetes, and heart disease increase muscle loss.
- Hormonal changes also play a role. Declining testosterone and growth hormone levels reduce muscle building as we age.
What are the consequences of losing muscle mass?
- Reduced strength and functional mobility. Daily tasks like climbing stairs become difficult.
- Increased risk of falls and fractures. Muscle strength helps prevent falls that can result in broken bones.
- Loss of independence. Muscle weakness impairs one's ability to perform daily activities independently.
- Increased fatigability. Loss of endurance makes it harder to stay active without getting tired.
- Higher risk of death. Low muscle mass is associated with higher mortality rates in older adults.
How can you prevent or treat loss of muscle mass?
- Engage in resistance training and weight bearing exercises like squats, deadlifts, and pushups. These stimulate muscle protein synthesis.
- Eat a protein-rich diet with eggs, meat, dairy, beans, nuts and seafood. Whey protein supplements can also help meet daily protein needs.
- Engage in regular aerobic activity to improve cardiovascular fitness. Walking, swimming and cycling are great options.
- Talk to your doctor about checking hormone levels like testosterone and growth hormone. Hormone replacement therapy can help correct any imbalances or deficiencies.
- Get adequate sleep and manage stress levels. Sleep is when muscle tissue rebuilds. High stress accelerates muscle loss.
- Consider innovative therapies like Vital Hormone Clinic. Their expert physicians create tailored hormone replacement plans to help both men and women preserve muscle mass as they age. Contact them today for a free consultation.
The loss of muscle mass does not have to be an inevitable part of aging. With a proactive approach focused on diet, exercise, hormones and lifestyle, you can slow down and even reverse the loss of muscle as you get older. Don't accept weakness and fatigue as a normal part of aging - take steps today to maintain your strength, health and vitality.