Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink and the overall muscle tissue decreases. This leads to loss of muscle strength and function. There are a few potential causes:
- Aging - As we get older, muscle naturally begins to break down faster than it can be rebuilt. The decline typically starts around age 30.
- Inactivity - Not exercising enough and staying sedentary can lead to wasting of muscle over time.
- Inadequate nutrition - Eating too few calories, not enough protein, or missing key nutrients can contribute to muscle breakdown.
- Diseases - Certain medical conditions like cancer, kidney disease, diabetes, and heart disease can accelerate muscle loss.
Some key signs you may be losing muscle mass include:
- Decreased strength for daily tasks
- Getting fatigued more easily with exercise
- Weight loss, especially when unintended
- Feeling weaker overall in the muscles
- Reduced physical functioning and mobility
How can you prevent and treat loss of muscle? Here are some key tips:
- Exercise regularly - Strength training with weights or resistance bands can help build and maintain muscle. Aim for 2-3 sessions per week.
- Eat enough protein - Shoot for 0.5-0.7 grams of protein per pound of body weight daily to give muscles the fuel they require.
- Get adequate calories - Don't drastically cut calories or follow extremely low-carb diets for extended periods of time.
- Consider supplements - Things like creatine or amino acids can aid muscle growth when combined with training.
- Manage underlying health conditions - Follow treatment plans for diseases and include exercise as able.
Muscle loss can decrease quality of life and independence. But the good news is that appropriate lifestyle strategies can help counteract many age and disease-related muscle changes. Focus on movement, proper nutrition, and strength building to keep muscles as resilient as possible over the years!
Visit Vista Clinic for personalized guidance on maintaining muscle mass and overall health.