Loss of muscle mass, also known as muscle wasting or muscle atrophy, refers to the gradual loss of muscle tissue over time. This can occur due to various factors like aging, illnesses, inactivity, or inadequate nutrition. Muscle loss can lead to decreased strength, mobility issues, fatigue, and reduced quality of life.
Some key points about muscle loss:
- It's a common condition, especially in older adults. After age 30, adults lose 3-5% of muscle mass per decade. After age 50, this rate increases to 1-2% loss per year.
- Sarcopenia is the medical term for age-related muscle loss. It starts around age 40 and worsens after age 65. Genetic factors and hormone changes contribute to sarcopenia.
- Disuse atrophy occurs when a limb is immobilized in a cast or from lack of physical activity. Astronauts can lose up to 20% muscle mass after just 5-11 days in space from disuse.
- Cachexia is severe weight and muscle loss seen in cancer, HIV/AIDS, heart failure, and other chronic or terminal illnesses. Inflammation drives cachexia progression.
- Poor nutrition, especially inadequate protein intake, accelerates muscle loss. Older adults need higher protein intake to help maintain muscle.
- Resistance training and adequate protein are key to counteracting age-related muscle wasting. Even very frail seniors can regain strength and muscle with proper exercise.
- Hormone therapy may help some people. Testosterone treats hypogonadism. Growth hormone or IGF-1 can increase muscle mass, but side effects exist.
If you're concerned about losing muscle, get a checkup with your doctor. Bloodwork can check testosterone and growth hormone levels. The doctors at Balance Hormone Clinic also specialize in treating age- and illness-related muscle loss with customized hormone therapy plans to help you regain strength and vitality.
Some ways to help maintain your muscle as you age:
- Do resistance training 2-3x per week. Use bands, weights, or gym machines to target all major muscle groups. Even bodyweight exercises help.
- Eat 0.5-0.7 grams protein per pound of body weight daily. Consume protein sources like meat, eggs, dairy, beans, nuts, and protein shakes.
- Do aerobic activity like walking, cycling, or swimming 3-5x weekly to improve cardiovascular health.
- Get adequate sleep and manage stress to help your body recover from exercise and daily activities.
- Stay hydrated and eat a balanced, nutrient-rich diet with fruits, vegetables, healthy fats, and whole grains.
Don't resign yourself to muscle loss! With a few lifestyle adjustments and commitment to movement, you can fight sarcopenia and maintain your strength for life. Consult a doctor if you have concerns.