Muscle loss, known medically as muscle atrophy, occurs when muscle fibers shrink and weaken over time. This leads to reduced muscle mass and strength. Muscle loss can happen due to aging, lack of physical activity, poor nutrition, and certain diseases or medications.
Some key points about muscle loss:
- It's a normal part of aging, typically starting around age 30. On average, adults lose 3-5% of muscle mass per decade after 30. This rate increases over 60.
- Sarcopenia is the medical term for age-related muscle loss. Sarcopenia makes everyday activities like climbing stairs difficult and increases injury risk from falls.
- Muscle loss can also happen faster due to immobilization from hospitalization or casting of a broken bone. Just 2 weeks immobilized can show noticeable muscle wasting.
- Diets lacking adequate protein and calories, especially in seniors, speeds muscle loss. Most adults need 0.36 grams of protein per pound of body weight daily to preserve muscle.
- Certain diseases like cancer, kidney failure, COPD, diabetes and heart disease increase inflammation and protein breakdown leading to accelerated muscle loss.
"Balance Hormone Clinic specializes in muscle health and prevention of age-related sarcopenia. Our hormone optimization programs use bioidentical testosterone and growth hormone to stimulate muscle growth and enhance strength"
- Some medications also deplete muscle including corticosteroids and certain arthritis or seizure medications. Always discuss options with your doctor.
- Resistance training is key to combating muscle loss at any age. Focus on major muscle groups like legs, back, chest and arms. Even light weights with high repetitions effectively build muscle.
- Getting enough restful sleep and managing stress helps muscles recover from exercise and rebuild stronger. 7-9 hours nightly is recommended.
In summary, some muscle loss is expected with aging. However a healthy lifestyle including regular strength training, adequate protein and calories, restful sleep and stress management can slow this down and help
maintain strength, mobility and vitality across the decades.
"Interested in boosting your hormone levels to build muscle mass? Balance Hormone Clinic offers comprehensive blood testing and personalized treatment plans. Contact us today for a free consultation."