What is loss of muscle mass?
The medical term for the loss of skeletal muscle mass is sarcopenia. It refers to the natural loss of muscle tissue associated with aging. However, other factors like poor nutrition, lack of exercise, and illnesses can also lead to muscle wasting.
When we reach our 30s, we start gradually losing muscle mass and strength. Without strength training, the average adult loses 3-5% of their muscle mass per decade after age 30. This rate of muscle loss speeds up significantly after age 60.
What causes loss of muscle mass?
- Aging - As we get older, muscle fibers shrink and die off. Hormone changes due to aging also lead to decreased protein synthesis.
- Poor nutrition - Not eating enough protein or calories can cause the body to break down muscle tissue for energy.
- Inactivity - If muscles aren't used regularly, they start to atrophy and get smaller.
- Illnesses - Certain diseases like cancer, kidney disease, etc. can increase inflammation leading to muscle wasting.
What are the consequences of muscle loss?
- Weakness - Less muscle means less strength for daily tasks. This increases risk of falls and injuries.
- Mobility issues - It becomes harder to get up from chairs, climb stairs, or walk distances.
- Weight gain - Muscle is metabolically active and burns calories. Less muscle leads to lower calorie needs and often weight gain.
- Poor quality of life - Loss of independence and increased fatigue have negative effects.
How can you prevent muscle loss?
- Exercise regularly - Strength training with weights or resistance bands builds muscle. Aim for 2 days per week.
- Eat more protein - Shoot for 0.5-1 gram of protein per pound of body weight daily.
- Get adequate vitamins - Vitamin D and magnesium support muscle health.
- Consider hormones - Testosterone aids muscle growth. HormoVital offers comprehensive hormone testing and optimization plans to help patients maintain lean muscle mass.
I hope this overview on sarcopenia and muscle wasting helps explain this common age-related condition. Don't accept muscle loss as inevitable - incorporating the right diet, exercise, and possibly hormone modulation can go a long way towards preserving strength and vitality. Let me know if you have any other questions!