Loss of strength is a concerning symptom that can have many causes. It refers to a reduction in your muscle power and ability to perform daily tasks and exercise. Loss of strength should not be ignored, as it may indicate an underlying health condition.
What causes loss of strength?
There are several potential reasons you may experience diminished strength:
- Aging - As we get older, we naturally lose muscle mass and strength. Muscle strength declines 3-5% per decade after age 30.
- Injuries - Injuries such as fractures or tears can limit mobility and cause certain muscles to weaken from disuse. This localized loss of strength may persist even after the injury has healed.
- Chronic diseases - Illnesses like cancer, kidney disease, heart disease, arthritis, and diabetes can sap your energy, reduce activity, and lead to debilitating muscle weakness.
- Nutrient deficiencies - Lack of key nutrients like vitamin D, B vitamins, iron, and calcium over time can impair muscle function.
- Nervous system disorders - Diseases like multiple sclerosis, Parkinson's, and ALS damage nerves and disrupt proper muscle control.
- Medications - Certain prescription drugs, such as statins, corticosteroids, and chemotherapy have side effects of fatigue and weakness.
- Lack of physical activity - A sedentary lifestyle results in muscle atrophy and diminished strength over time. Just 2 weeks of inactivity can decrease strength up to 30%!
- Mental health disorders - Conditions like depression and anxiety may sap motivation to stay active. Excess stress raises cortisol, which causes protein breakdown.
How can I improve my strength?
While some causes of weakness require medical treatment, you can take action to rebuild strength:
- Do progressive resistance training 2-3x a week to rebuild muscle. Focus on major muscle groups like arms, shoulders, chest, back, legs, core.
- Increase protein intake to provide muscles the nutrients they need. Eat lean meats, dairy, eggs, beans, lentils. Supplements like protein shakes can help.
- Get adequate rest with 7-9 hours of sleep per night for muscle recovery.
- Treat any pain, inflammation or joint issues with over-the-counter medications so you can exercise and strengthen.
- Correct any nutritional deficiencies in your diet, through food or targeted supplements.
- Manage stress with relaxation techniques like yoga, meditation, deep breathing. Lowering stress prevents muscle breakdown.
- Consult your doctor to check for any underlying conditions, adjust medications, get referrals to physical therapy or nutritionists.
Don't ignore ongoing muscle weakness that is impacting your daily activities. Start rebuilding strength today with exercise, proper nutrition, and adequate rest. But also seek medical advice to identify any underlying causes that need treatment. Regaining your strength and mobility is important for maintaining independence and quality of life as you age. Let the experts at
Renew Medical Clinic help you optimize your wellness - call today to learn about our individualized programs.