Decreased muscle mass, also known as sarcopenia, is a common condition that can affect people as they get older. It is characterized by a loss of skeletal muscle mass and strength that can impact overall health and physical functioning. There are several potential causes of sarcopenia:
- Aging - Muscle mass naturally decreases with age, typically after the 5th decade of life. Muscle fibers shrink in size and number. This age-related sarcopenia is estimated to affect 30% of people over 60.
- Inactivity - If muscles are not exercised regularly, they will weaken and atrophy over time. An inactive lifestyle speeds up the loss of muscle.
- Poor nutrition - Consuming inadequate protein and calories can lead to muscle wasting. Also, low levels of vitamin D and testosterone contribute to reduced muscle mass.
- Illness - Certain diseases like cancer, kidney disease, COPD, diabetes, and heart failure are associated with sarcopenia. Inflammation from illness can promote muscle breakdown.
The consequences of decreased muscle mass are:
- Weakness - Less strength for completing daily activities like climbing stairs, carrying objects, or getting up from a chair. Risk of falls and fractures goes up.
- Mobility issues - Reduced muscle makes it harder to walk or maintain balance and coordination.
- Bone loss - Muscle pulls on bone, stimulating new bone growth. Less muscle traction raises osteoporosis risk.
- Metabolic effects - More body fat and higher insulin resistance. Muscle is important for blood sugar control.
- Poor recovery - It takes longer to bounce back after an illness or injury when lacking sufficient muscle reserves.
If you're concerned about losing muscle, there are ways to prevent and manage sarcopenia:
- Exercise regularly - Strength training with weights or resistance bands 2-3x a week helps maintain muscle.
- Eat more protein - Aim for 25-30g of protein per meal to provide muscles with needed amino acids.
- Address nutrient deficiencies - Ensure adequate intake of calcium, vitamin D, zinc, and antioxidants like vitamin C and E.
- Manage chronic conditions - Work with your doctor to optimize treatment of any diseases or medications impacting muscle.
- Consider hormone therapy - Testosterone therapy under medical supervision may help some men build muscle.
The experienced physicians at Balance Hormone Clinic can evaluate your muscle health and create a customized treatment plan involving hormone optimization, nutrition, and fitness to improve your strength, mobility, and vitality.* Maintaining healthy muscle as you age is crucial for staying active and independent. Don't wait to take action against decreased muscle mass.