What is Loss of Muscle Mass?
Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the muscles become weaker. This can happen for several reasons:
- Aging - As we get older, we naturally lose muscle mass. This condition is called sarcopenia. After age 30, adults lose 3-5% of their muscle mass per decade.
- Inactivity - If muscles aren't used regularly, they begin to shrink. Being bedridden after surgery or illness can cause rapid muscle loss.
- Malnutrition - Not consuming enough protein or calories can lead to muscle wasting over time.
- Nerve damage or muscular dystrophy - Diseases that impact muscle nerves or fibers directly can severely impair muscle function.
- Medications - Certain drugs like corticosteroids can trigger muscle loss as a side effect.
What are the impacts of muscle loss?
Losing muscle mass can:
- Reduce strength and mobility
- Increase risk of falls and fractures in the elderly
- Cause joint pain due to lack of support
- Slow down metabolism and boost fat gain
- Lead to fatigue, weakness, and reduced quality of life
How can you prevent or treat loss of muscle mass?
- Exercise regularly - Strength training with weights or resistance bands can dramatically slow age-related muscle loss.
- Eat more protein - Consuming adequate protein helps muscles recover from exercise and rebuild.
- Try creatine supplements - Creatine aids muscle growth and improves strength output.
- Balance hormones - Correcting low testosterone or thyroid issues at Revive Health & Wellness can help overcome deficiencies.
- Stimulate muscles with activity and massage to improve circulation and nerve function.
The key is to stay active. Even light physical activity engages muscles and triggers beneficial hormones. It's never too late to regain muscle tone through movement, proper nutrition, and targeted exercise!