Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or degrade as a result of disuse, aging, starvation, disease, or injury. This leads to the gradual loss of muscle mass, strength, and function over time.
Some key points about muscle loss include:
- Causes
- Lack of physical activity or disuse
- Aging and the natural slowing of metabolism
- Malnutrition or inadequate protein intake
- Chronic diseases like cancer, AIDS, heart failure, etc.
- Muscle injuries or trauma
- Effects
- Weakness - Reduced ability to lift weights, stand from a seated position, climb stairs, etc.
- Fatigue - Feeling tired more quickly during physical tasks
- Mobility issues - Impaired balance and increased risk of falls
- Weight gain - More fat and less calorie-burning muscle tissue
- Poor quality of life - Difficulty with daily tasks and reduced independence
- At-risk groups
- Seniors over 60
- People with sedentary lifestyles
- Those recovering from injuries or bed rest
- People with chronic illnesses
- Prevention
- Engage in strength training 2-3x per week
- Meet daily protein intake recommendations (0.36g per pound of body weight for seniors)
- Include regular physical activity like walking or swimming
- Treat underlying medical conditions
- Ensure adequate calories and nutrition
As we age past 60 years old, adults lose on average 15% of their muscle mass per decade. This percentage can be even higher without preventive strategies.
Progressive strength training is key to building muscle mass at any age. Consuming enough protein and calories can also make a significant difference.
While some muscle loss is inevitable as we get older, staying active and following a healthy lifestyle can slow this process substantially. Speak to your doctor if you have lingering weakness, fatigue, mobility issues or unexplained weight loss that may indicate your muscle loss is advancing more rapidly than expected. There are medications, nutritional supplements, exercise and rehabilitation programs that can help compensate for loss of muscle. The earlier you intervene, the better chance you have of regaining strength, functionality and quality of life.
If you have any concerns about muscle loss, you can consult with the experts at Balance Clinic.