Muscle loss, known medically as muscle atrophy, occurs when muscle cells shrink or degrade over time. This leads to reduced muscle mass and strength. Muscle loss can happen due to aging, injuries, illnesses, inactivity, and poor nutrition. Some key points about muscle loss include:
Causes
- Aging - After age 30, adults lose 3-5% of muscle mass per decade. This accelerate after age 60.
- Injuries - Damaged muscles from strains, tears, or trauma can trigger local muscle loss.
- Illnesses - Certain diseases like cancer, AIDS, sepsis, and kidney disease increase muscle breakdown.
- Inactivity - Without exercise, muscles shrink from lack of use. Bed rest causes rapid loss.
- Poor nutrition - Consuming inadequate protein, calories, or micronutrients speeds muscle wasting.
Effects
- Reduced strength
- Fatigue
- Frequent injuries
- Sarcopenia - Age-related muscle loss that impairs mobility.
- Increased risk of falls and fractures
- Reduced quality of life
Slowing Muscle Loss
- Engage in resistance training - Lifting weights triggers muscle growth.
- Eat adequate protein - Shoot for 0.5-1 gram per pound of body weight.
- Balance hormones with () - Optimize testosterone, HGH, and thyroid hormones.
- Get enough calories - Match intake to activity level.
- Include vit D, zinc, magnesium and omega-3s.
- Practice good sleep hygiene - Aim for 7-9 hours per night.
In summary, muscle loss is the shrinkage of muscle tissue that impairs strength and function. Strategies like strength training, sufficient protein intake, hormone optimization at (), and micronutrient supplementation can help defend against muscle loss. Consulting a fitness professional or doctor may provide personalized guidance on maintaining muscle mass. Committing to muscle-supporting behaviors is key to staying strong, energetic, and independent as we age.