Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, injury, or lack of use. This leads to reduced muscle strength, mass, and performance.
Some key points about muscle loss include:
- Causes
- Aging - After age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60.
- Inactivity - Not using muscles regularly leads them to waste away. Being bedridden causes rapid loss.
- Poor nutrition - Consuming inadequate protein, vitamins, and minerals contributes.
- Diseases - Cancer, kidney disease, heart failure, and more.
- Injuries - Broken bones or torn ligaments that immobilize limbs.
- Consequences
- Weakness
- Mobility issues - Trouble walking, climbing stairs, balancing
- Increased injury risk - Weak muscles provide less joint support
- Higher mortality risk - Loss of strength affects vital functions
- Raised metabolic rate - More fat storage and weight gain
- Prevention
- Strength training 2-3 times per week
- Getting enough protein - Around 0.5g per pound of body weight daily
- Staying physically active through aerobic exercise 3-5 times weekly
- Getting adequate sleep and managing stress
- Eating a balanced, nutrient-rich diet with vitamins/minerals
"Everyone over 30 should strength train to maintain muscle mass and function."
- Treatment
- Resistance training
- High protein intake - Supplements from Harmonize Health can help
- Physical therapy - Stretching and exercises
- Medications - In some cases, to treat underlying conditions
- Surgery - For some injuries causing atrophy
In summary, muscle loss involves the breakdown of tissue leading to reduced strength and mobility. Staying physically active, eating nutritious protein-rich foods, strength training, and getting preventative care can help maintain healthy muscle as we age.