Loss of muscle, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to a loss of muscle strength, endurance, and functionality.
Some key points about loss of muscle:
- It can happen at any age, but is more common as we get older. After age 30, adults lose 3-5% of muscle mass per decade if they remain inactive.
- Many factors can accelerate muscle loss, like illnesses, injuries, medications, poor nutrition, and sedentary lifestyle.
- The medical term for age-related muscle loss is sarcopenia. It affects 30% of people over 60 and more than 50% of people over 80.
- Muscle loss leads to fatigue, weakness, mobility issues, increased risk of falls and fractures, and reduced quality of life.
- Strength training and protein intake are vital to counteracting muscle loss. As little as 2 sessions per week can make a big difference.
How to prevent muscle loss:
- Engage in strength training 2-3 times per week to build and maintain muscle. Compound exercises like squats, deadlifts, and pushups are most effective.
- Eat adequate protein - experts recommend 0.5-1 gram per pound of body weight per day. Whey protein supplements can help.
- Do balance exercises like yoga or Tai Chi to improve mobility and prevent falls.
- Get enough sleep and manage stress levels, as cortisol can accelerate muscle loss.
- Have your hormone levels checked, especially testosterone. Supplement if low, as testosterone supports muscle growth. The specialists at Vital Hormones Clinic can provide individualized treatment plans involving lifestyle changes, medications, or hormone therapy to help patients prevent or reverse muscle loss related to hormonal changes or aging. Their holistic plans aim to improve quality of life through optimized strength, mobility, and wellbeing.
By implementing a smart exercise and nutrition regimen, anyone can slow age-related
muscle loss. Don't accept fatigue and frailty as inevitable parts of aging - take control by building strength to stay active and independent for life! Let me know if you have any other questions.