Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the overall muscle tissue decreases. This leads to loss of strength, endurance, and mobility. Some key points about muscle loss:
- It can happen due to lack of physical activity, injuries, illnesses, aging, or nutritional deficiencies. Prolonged inactivity is a major cause.
- Diseases like cancer, kidney failure, congestive heart failure, AIDS, and neurological conditions can accelerate muscle loss.
- As we get older, muscle strength declines - about 15% per decade after age 50. This age-related loss is called sarcopenia.
- Muscle atrophy can lead to decreased bone density, more fractures, poor balance, joint pain, and greater risk of falling.
- Treatment involves strength training, getting enough protein in your diet, staying active, and sometimes medication. Catching it early helps.
- Do resistance training 2-3 times a week - this stimulates muscle growth via a process called muscle protein synthesis. Lifting weights is ideal.
- Eat enough protein - aim for 0.5-0.8 grams per pound of body weight daily via food sources like meat, fish, eggs, and dairy.
- Stay physically active with cardio, sports, walking, etc. Use muscles or lose them!
- Address vitamin and mineral deficiencies, especially vitamin D. Supplement if needed.
- Manage chronic illnesses carefully and stay on top of your health. Don't just brush off symptoms.
- Talk to your doctor about prescription options if lifestyle changes aren't enough. There are some medications that can help.