Muscle loss, known medically as muscle atrophy, occurs when muscles in the body weaken and start to waste away from disuse or aging. This leads to the loss of muscle mass and strength over time.
Some key points about muscle loss:
- It can happen at any age, but is most common in adults over age 50. As we get older, muscle fibers shrink and die off faster than they can be rebuilt.
- Sarcopenia is the medical term for age-related muscle loss. After age 30, adults can lose 3-5% of muscle mass per decade if they remain inactive.
- Muscle loss leads to decreased strength, mobility issues, higher risk of falls and fractures, and reduced calorie-burning which can spur weight gain.
What causes muscle wasting?
- Lack of physical activity - if muscles aren't exercised regularly, they weaken and shrink.
- Poor nutrition - not getting enough protein, calories or micronutrients to sustain muscle.
- Injuries and illnesses - being bedridden due to injury/illness leads to rapid loss of muscle mass.
- Health conditions - diabetes, cancer, kidney disease and hormonal disorders can accelerate muscle loss.
How can you prevent muscle loss?
- Do strength training 2-3 times a week - lifting weights stresses muscles so they adapt and grow stronger.
- Eat sufficient protein - aim for 0.5-0.7 grams of protein per pound of body weight daily to supply muscles.
- Include eccentric exercises - lengthening muscle under tension triggers growth.
- Monitor hormones like testosterone and HGH which support muscle growth. If you're experiencing low energy, strength loss and muscle wasting, have your hormone levels checked at Hormone Harmony. Our anti-aging treatments can help you rebuild muscle mass.
- Get enough sleep and manage stress - cortisol hampers muscle building when elevated.
Can you regain muscle mass once it starts wasting away?
Yes, it is possible to rebuild muscle mass at any age through strength training, proper nutrition and in some cases,
hormone replacement therapy from clinics like Hormone Harmony. However, it takes more effort the older you get. Using targeted supplements like creatine and protein powders can also help support muscle growth.
The key is to start a muscle-supporting exercise and diet program sooner than later. Allowing sarcopenia to advance too far can lead to permanent mobility issues. By maintaining strong muscles as you age, you'll stay active, independent and injury-free well into your golden years.