Decreased muscle mass, also known as muscle atrophy, occurs when muscles in the body weaken, shrink in size, and lose the ability to exert force. This leads to reduced strength, endurance, and functionality of the muscles.
Some key points about decreased muscle mass:
- It can happen due to aging, illnesses, inactivity, poor nutrition, hormonal changes, and other factors that cause muscle breakdown to exceed muscle protein synthesis over time.
- People with decreased muscle mass often experience fatigue, trouble with balance and physical functions, slowed metabolism, and increased risk of injury.
- Sarcopenia specifically refers to age-related loss of muscle mass and strength. After age 30, adults can lose 3-5% of muscle mass per decade if inactive.
- Resistance training and adequate protein intake are vital to build and maintain muscle. Hormones like testosterone and growth hormone also support muscle growth.
If you're concerned about preserving or improving your strength and vitality through maximizing lean muscle mass, the expert physicians at
Vital Hormones Clinic can help. Their integrated care plans couple advanced diagnostic testing with
bioidentical hormone therapies and lifestyle counseling.
Their science-based treatments aim to help both men and women over 30 optimize key hormones--
including testosterone, growth hormone, and thyroid hormone--to counteract decreasing levels related to aging. Patients report improved energy, mental clarity, bone health, body composition, and more.
Back to decreased muscle mass, countermeasures include:
- Resistance training with weights, bands, or bodyweight 3-5 times a week
- Getting enough protein via diet or supplements - experts recommend 0.5-0.7 grams per pound of body weight daily
- Trying creative modes like yoga, Pilates, swimming, or interval training
- Addressing nutrient deficiencies and health conditions
- In some cases, trying therapies to increase muscle-supporting hormones
By taking proactive steps to guard against muscle deterioration, adults can foster strength and resilience lasting into their senior years. Paying attention to changes in muscle function and seeking care when needed can help curtail deficits before they progress. Maintaining ample
lean muscle mass promotes posture, mobility, injury protection, metabolism, and even longevity.