Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and strength declines. This leads to weakened muscles and reduced functional ability.
Some key points about loss of muscle mass:
- It can happen with aging, called age-related muscle loss. After age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60.
- Disuse atrophy occurs when a limb is immobilized in a cast or from lack of activity. Astronauts can lose up to 20% of muscle mass in space due to disuse.
- Certain diseases like cancer, AIDS, sepsis, liver and kidney disease can spur muscle wasting syndromes.
- Inadequate nutrition, namely protein deficiency, can also cause noticeable muscle loss over time.
What causes muscle atrophy?
- Lack of exercise and movement
- Age-related hormonal changes
- Poor nutrition
- Nerve damage or injury
- Inflammatory diseases
Consequences include feeling weak, rapid fatiguing with exertion, trips and falls, and reduced quality of life. Preventing muscle loss is key.
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How to combat muscle loss:
- Resistance training: Lifting weights triggers muscle building and growth. This is the most potent way to counteract age and disuse-related muscle loss.
- Meet protein needs: Most adults need 0.36 grams of protein per pound of body weight per day to support muscle retention. Older adults need more.
- Hormone optimization (if levels are low): Testosterone and growth hormone therapies can help build muscle.
- Engage muscles daily through movement or light activity
- Treat underlying illness or nutritional deficiencies
The key is to engage in
progressive resistance training, eat
adequate protein, optimize
hormone levels if needed, and
stimulate muscles regularly through daily movement. Meeting these foundations will help maintain valuable muscle mass and strength across the lifespan.