What is Loss of Muscle?
Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade over time. This leads to a loss of muscle mass, strength, and function. There are several potential causes of muscle loss:
- Aging - As we get older, muscle fibers break down more rapidly. If we don't exercise enough, we lose muscle mass due to aging at a rate of 3-8% per decade after age 30.
- Inactivity - Not using your muscles leads them to waste away. Being bedridden, sedentary for long periods, or wearing a cast can spur rapid muscle loss.
- Malnutrition - Not taking in enough calories or protein deprives muscles of nutrients they need to maintain size and strength. This causes them to shrink.
- Diseases - Certain inflammatory diseases like cancer, AIDS, congestive heart failure, etc. can increase chemical signals that lead to muscle degradation.
The effects of muscle loss include:
- Decreased strength
- Higher risk of injuries
- Increased fatigue
- Impaired mobility or balance
- Weight gain as muscle is replaced by fat
- Higher risk of death
Luckily, muscle loss can often be prevented or reversed through proper self-care:
- Exercise - Lifting weights triggers muscle protein production and boosts muscle mass. As little as two sessions per week can make a difference.
- Get enough protein - Shoot for 0.5-0.8 grams of protein per pound of body weight per day to give muscles the nutrients they require.
- Manage medications - Corticosteroids, statins, cancer drugs and hormone therapies may spur muscle loss. Work with your doctor.
- Treat underlying conditions - Getting illnesses like diabetes under control can help diminish chemical signals driving muscle degradation.
The key is strength training and proper nutrition. Implementing lifestyle habits to maintain and build muscle makes a huge difference in retaining strength, mobility and vitality over the years. It's truly worth the effort.
If you have any other questions, please consult with the professionals at Vitality Hormone Center.