Loss of muscle - Rebalance Clinic

Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade. This leads to a loss of muscle mass, strength, and function over time. Some key points about muscle loss include:

• Causes
• Muscle loss can be caused by aging, lack of physical activity, poor nutrition, illness or injury, medications, and medical conditions. As we get older, we naturally lose some muscle mass in a process called sarcopenia.
• Muscle disuse from inactivity, bedrest or cast immobilization can also trigger muscle wasting. Without exercise, muscle fibers shrink.
• Illnesses like cancer, kidney disease, congestive heart failure, COPD, and diabetes can accelerate muscle loss.
• Effects
• Loss of strength - Muscle loss means less strength for daily activities like climbing stairs, carrying groceries, or exercising. This can increase the risk of falls and fractures.
• Fatigue, frailty, and disability - With decreased muscle reserves, people tire more easily and have a higher incidence of frailty and disability.
• Increased risk of mortality - Low muscle mass is linked to higher mortality rates, especially in the elderly.
• Weight loss or gain - Muscle loss can lead to weight loss in the short term. However, it can also increase body fat percentage over time.
• Preventing Muscle Loss Some tips to maintain muscle mass include:
• Resistance training - Lifting weights triggers muscle building and growth. Aim for 2-3 sessions per week.
• Adequate protein intake - Shoot for 0.5-0.8 grams of protein per kg of body weight daily to supply muscles. Include high-protein foods like meats, dairy, eggs, fish, and nuts.
• Conditioning exercises - Aerobic, stretching, and balance exercises complement muscle strengthening.
• Manage medications and illnesses proactively to limit muscle wasting.
• Get enough calories to avoid using protein for fuel rather than building muscle.

In summary, muscle loss or atrophy involves the degeneration of muscle from natural aging or secondary causes like inactivity and disease. To prevent muscle loss, be active with both resistance and aerobic activities. Consume adequate calories and protein each day. Promptly address medical issues that can worsen muscle loss. Visit Rebalance Clinic for personalized guidance on maintaining muscle mass and overall health.