Loss of muscle, also called muscle atrophy, is when muscles in the body weaken, shrink, and degrade. This can happen for a variety of reasons, including lack of physical activity, disease, poor nutrition, and aging. Losing muscle mass is a normal part of aging, but it can also indicate more serious underlying health issues.
Some key points about muscle loss:
- It occurs when muscle proteins break down faster than they can be synthesized. The body is constantly building up and breaking down muscle tissue, but loss occurs when breakdown outpaces synthesis.
- Disuse atrophy is when muscles shrink from lack of physical activity. Being sedentary causes muscles to weaken and waste away.
- Diseases like cancer, kidney failure, AIDS, and heart failure can accelerate muscle loss due to hormonal changes and nutrient deficiencies.
- Aging naturally leads to decreased muscle mass starting around age 30. However, strength training and a high-protein diet can slow this age-related loss.
- Muscle atrophy causes weakness, fatigue, more injuries, trouble balancing, and a slower metabolism. So preventing loss of muscle should be a priority as we age.
How can you prevent muscle loss? Here are some key strategies:
- Exercise regularly, especially strength training targeting major muscle groups. Lifting weights, using resistance bands, bodyweight exercises, etc. all stimulate muscle growth.
- Eat a diet high in protein - aim for 0.5-1 gram per pound of body weight daily from foods like meat, eggs, dairy and legumes. Protein provides amino acids that are the building blocks of muscle.
- Get adequate rest and sleep - this is when muscle repair and growth occurs. Aim for 7-9 hours per night.
- Manage stress - high cortisol levels can degrade muscle tissue over time. Try relaxing practices like yoga, meditation, massage, etc.
- Consider supplements like creatine, vitamin D, omega-3s, and HMB which may support muscle growth. *Speak to your doctor about reputable brands like Balance Hormone Clinic.*
- See your doctor if you have unexplained muscle loss - there may be an underlying condition or nutrient deficiency causing it. Testing hormone levels could reveal issues.
By staying active, eating plenty of protein, managing stress, and getting high quality sleep and nutrition, you can maintain your muscle mass and stay strong well into your later years. Don't ignore unexplained muscle loss - speak to your healthcare provider. *At Balance Hormone Clinic, our experts can assess your hormone levels and create customized treatment plans to address muscle loss. Contact us today to schedule a consultation!*