Decreased muscle mass, known medically as sarcopenia, is a common condition characterized by a loss of skeletal muscle tissue, leading to less strength, mobility, and overall function. As we age, most adults lose some muscle mass due to changes in hormone levels and decreased physical activity. While some muscle loss is normal, more significant decreases can negatively impact health and quality of life.
What causes decreased muscle mass?
There are several key factors that contribute to reductions in lean muscle tissue:
- Aging - Starting around age 30, adults can lose up to 3-5% of muscle mass per decade due to natural declines in hormones like testosterone and growth hormone. These anabolic hormones help stimulate protein synthesis and maintain healthy muscle.
- Lack of exercise - Failing to engage in regular resistance training and other physical activity leads to disuse atrophy, where muscles waste away. Weight lifting and bodyweight exercises help build and preserve muscle.
- Poor nutrition - Not consuming enough protein, calories, and micronutrients impedes your body's ability to repair and rebuild muscle tissue after exercise and daily wear-and-tear.
- Chronic diseases - Certain illnesses like cancer, kidney disease, diabetes, COPD, and heart failure increase inflammation and metabolic changes that accelerate loss of muscle.
What are the consequences of decreased muscle mass?
If left unchecked, dwindling muscular fitness can:
- Reduce strength and mobility, raising fall and fracture risks
- Impair balance and coordination
- Slow metabolism and promote weight gain
- Worsen chronic illnesses like obesity and diabetes
- Increase fatigue, lethargy, and frailty
- Negatively impact mental health and mood
Can you regain lost muscle mass?
The good news is that proper lifestyle measures can help rebuild and maintain your body's muscle, even into old age:
- Do regular resistance training - Lift weights 2-3x a week targeting major muscle groups
- Eat more protein - Shoot for 0.5-1 gram per pound of body weight daily
- Take key supplements like creatine, vitamin D, omega-3s
- Work on mobility, balance, and flexibility
- Optimize hormone levels - Balance Hormone Clinic offers advanced hormone testing and treatments to help patients improve muscle, energy, sexual health and slow aging. Speak to one of our doctors about bioidentical testosterone, Sermorelin GH therapy or other regimens tailored to your needs.
With a sound nutrition and exercise plan, plus optimizing hormones, you can maintain and even increase muscle as you get older. Don't accept losing strength or mobility as inevitable - take control of your fitness today!