Loss of muscle mass, also known as muscle atrophy, occurs when muscle cells shrink and the overall muscle tissue breaks down. This leads to gradual loss of muscle strength over time.
Some key points about loss of muscle mass:
- It can happen due to lack of physical activity, poor nutrition, aging, illnesses, or injury. Muscles that are not used regularly become weaker and smaller over time.
- People can lose up to 3-5% of their muscle mass per decade after age 30. This percentage tends to increase more rapidly after age 60.
- Muscle atrophy can lead to decreased strength, functional impairment, higher risk of fractures, and reduced quality of life. So it's important to try to maintain muscle through exercise and diet.
Common Causes
- Aging - Gradual muscle loss is a natural part of aging. Muscle fibers shrink and decrease in number.
- Inactivity - Not using your muscles regularly can cause them to waste away. This can happen after injuries or during prolonged bed rest.
- Malnutrition - Not getting enough calories or protein can lead to significant muscle loss over time.
- Diseases - Certain illnesses like cancer, kidney disease, congestive heart failure, AIDS, and muscular dystrophy are associated with accelerated muscle loss.
Prevention Strategies
- Exercise regularly - Lifting weights, using resistance bands, doing bodyweight training, etc. helps maintain and build muscle.
- Eat adequate protein - Consuming foods high in protein like meats, dairy, eggs, or plant-based proteins helps your body repair and produce muscle tissue. Older adults may need to eat more.
- Get treatment for underlying conditions - Managing chronic illnesses can help minimize related muscle wasting. Medications may also help in some cases.
- Consider supplements - In some cases, supplements like creatine or certain amino acids might help preserve muscle. But check with your doctor first.
The takeaway is that some muscle loss is expected with age. But staying physically active, eating nutritious protein-rich foods, and getting proper treatment for medical conditions can go a long way toward maintaining strength and function. Contact Rebalance Clinic for more information on preventing muscle loss.