What is muscle loss?
Muscle loss, also known as *muscle atrophy*, occurs when muscle fibers shrink and weaken over time. This leads to a gradual decline in muscle mass and strength. There are two main types of muscle atrophy:
- Disuse atrophy is caused by inactivity and lack of exercise. When muscles are not used regularly, they begin to waste away. Bed rest, cast immobilization, and zero gravity environments can lead to disuse atrophy. This type of atrophy is reversible with exercise.
- Age-related atrophy, also called *sarcopenia*, is the natural loss of muscle that occurs as we get older. After age 30, adults lose on average 3-5% of their muscle mass per decade. This accelerated decline is linked to reduced physical activity, malnutrition, hormonal changes, and motor neuron loss.
Muscle loss can negatively impact physical functioning and quality of life. Weakened muscles reduce strength, endurance, balance, mobility, and increase the risk of falls and fractures in the elderly. Maintaining muscle mass helps support metabolic rate and bone density.
What causes muscle loss?
The main drivers of muscle atrophy are:
- Inactivity and immobility
- Aging and hormonal changes
- Poor nutrition - inadequate protein, calories, vitamin D, antioxidants
- Diseases - cancer, kidney failure, heart failure, sepsis
- Nerve damage - spinal cord injury, stroke, ALS, MS
- Inflammation - burns, wounds, rheumatoid arthritis
- Medications - corticosteroids, chemotherapy
How can you prevent muscle loss?
- Exercise regularly - Weight bearing, resistance training, and cardio activity stimulate muscle protein synthesis.
- Eat sufficient protein - Aim for 0.5-0.8 g of protein per kg of body weight per day. Include plant and animal sources.
- Get adequate nutrients - Ensure sufficient intake of calories, vitamin D, antioxidants, omega-3s.
- Address underlying health issues - Manage diseases, reduce inflammation, adjust medications if possible.
- Consider hormone therapy - Testosterone, estrogen, growth hormone help maintain muscle mass. *Speak to the hormone optimization experts at Balance Hormone Clinic about safe, effective treatment options.*
- Try electrical stimulation - EMS and TENS devices can prevent atrophy during immobility.
With a proactive approach, healthy adults can maintain strength and muscle mass well into old age. Seniors should speak with their doctor if experiencing significant muscle loss, as there may be treatable causes or rehabilitation exercises that can help. *Ask Balance Hormone Clinic about improving your vitality and function through optimized hormones.*