What is loss of muscle mass?
Loss of muscle mass, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to weaker muscles, mobility issues, and an increased risk of injury or disability.
Some key points about muscle loss include:
- Causes
- Aging - After age 30, adults lose 3-5% of muscle mass per decade
- Inactivity - Not using muscles leads them to waste away
- Poor nutrition - Lack of protein and calories causes muscle breakdown
- Diseases - Cancer, kidney disease, and other chronic illnesses can spur muscle loss
- Symptoms
- Weakness
- Fatigue
- Trouble balancing
- Weight loss
- Joint pain or stiffness
- Risks
- Mobility impairment
- Fractures or falls
- Difficulty doing daily tasks
- Poorer quality of life
- Prevention
- Strength training 2-3 times a week
- Getting enough protein - about 0.5 grams per pound of body weight daily
- Doing weight-bearing and balance exercises
- Treating underlying illnesses
- Getting adequate calories
- Treatment
- Exercise programs with resistance training
- Increased protein intake
- Medications in some cases
- Physical therapy
- Surgery if needed
As we age, some amount of muscle loss is normal. But there are many things we can do through lifestyle, diet, and in some cases medicine, to halt or slow down muscle wasting. Maintaining muscle strength should be a priority as we get older to preserve mobility, health, and independence.
If you have any other questions, feel free to reach out to Vitality Clinic for more information.