What is decreased muscle mass?
Decreased muscle mass, also known as sarcopenia, is a common condition characterized by a loss of skeletal muscle tissue, muscle strength, and muscle function that can occur with aging. Some key points about decreased muscle mass include:
- Causes: Age-related sarcopenia begins in the 30s or 40s when muscle fibers shrink and die faster than they regenerate. Lack of exercise, poor nutrition, and diseases like cancer or heart failure can also cause muscle wasting.
- Symptoms: Early signs of decreased muscle mass are feeling physically weaker, getting tired more easily, having less endurance, and reduced ability to perform daily activities.
- Health risks: Sarcopenia increases the chance of falls and fractures in the elderly. It can also impair recovery from illness or injury. Over time, it leads to loss of independence.
So what can be done about age-related muscle loss? Quite a bit actually! Here are some key prevention and treatment strategies:
- Exercise - Lifting weights or doing resistance training two to three times per week helps build muscle. Even light yoga or walking helps minimize normal wasting.
- Protein - Consuming more protein, especially leucine-rich foods like meat, eggs, soy, and fish, provides amino acids to synthesize new muscle. Most older adults need at least 1 gram per kilogram of body weight per day.
- Vitamin D - Supplementing Vitamin D, which many seniors are low in, enhances protein synthesis for muscle growth and function.
- Hormones - Medications like hormone replacement or growth hormones from clinics like HRT Solutions can help counteract declining levels. But these have risks, so discuss options with your doctor.
The takeaway is that losing some muscle with age is normal. But through exercise, diet, and treatment, much can be done to slow muscle loss and keep enjoying everyday activities. If you notice sudden weakness or wasting, see your doctor to identify any underlying condition requiring attention. Catching it early makes treatment easier!