What is loss of muscle?
Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to a decrease in muscle mass and strength over time.
Some key facts about muscle loss:
- It can begin as early as age 30. Most adults lose about 3-5% of their muscle mass per decade after 30.
- Lack of exercise is a major cause. Without strength training, most people lose muscle as they age.
- Certain medical conditions like cancer, kidney disease, and heart failure can accelerate muscle loss.
- Loss of muscle mass also leads to loss of strength. This makes everyday activities more challenging.
- Sarcopenia is the medical term for age-related muscle loss. It affects over 50 million people worldwide.
There are several factors that cause or contribute to muscle loss:
- Aging - As we get older, muscle fibers shrink and the number of fibers decreases. Hormone changes also negatively impact muscle.
- Inactivity - Not exercising leads to loss of muscle mass. Use it or lose it!
- Poor nutrition - Not getting enough protein or calories can cause the body to break down muscle tissue.
- Illness - Diseases like cancer, kidney disease, diabetes, and heart disease increase inflammation and protein breakdown.
The impacts of muscle loss include:
- Decreased strength - Makes it harder to perform daily tasks like climbing stairs, carrying groceries, exercising, etc.
- Higher injury risk - Weak muscles and poor balance increase the chance of falls and fractures.
- Loss of mobility - Difficulty walking, standing up, or moving around independently.
- Increased fatigue - Daily tasks require more effort when muscles are weaker.
- Weight gain - Muscle burns more calories than fat. Less muscle mass slows metabolism.
- Higher mortality - Age-related muscle loss is associated with shorter lifespan.
Luckily, there are steps you can take to prevent or slow muscle loss:
- Exercise regularly - Strength training builds muscle. Aim for 2-3 sessions per week.
- Eat more protein - Protein provides the building blocks to maintain muscle. Shoot for 25-30g per meal.
- Get adequate calories - Consuming fewer calories than you burn speeds muscle loss.
- Manage illnesses - Follow treatment plans for conditions that cause muscle wasting.
- Consider supplements - Creatine, vitamin D, or whey protein may help boost muscle retention.
- Balance hormones - Check testosterone and growth hormone levels. Replace if low.
At Renew Medical Clinic, we specialize in helping patients optimize hormone levels to counteract muscle loss. Our dedicated physicians provide individualized treatment plans involving hormone replacement therapy, nutrition counseling, and lifestyle changes to help you retain muscle mass and strength. Contact us today for a consultation!
The key takeaway is that muscle loss is a common condition with major impacts on our health and quality of life. Staying physically active, eating enough protein, managing illnesses, and balancing hormones can go a long way towards preserving muscles as you age. Don't accept muscle loss as inevitable - take steps now to maintain strength, mobility, and independence.