Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or deteriorate over time. This results in decreased muscle mass and strength. There are several potential causes of muscle loss:
- Aging - As we get older, muscles naturally begin to atrophy. This age-related loss of muscle mass is referred to as sarcopenia. After age 30, adults may lose up to 3-5% of their muscle mass per decade.
- Inactivity - If muscles are not used consistently, they will begin to shrink and weaken. This is often seen after injuries or illnesses that require extended bed rest. The saying "use it or lose it" definitely applies here!
- Malnutrition - Eating a diet deficient in protein and calories can lead to overall loss of fat and muscle. This may occur with conditions like anorexia nervosa.
- Diseases - Certain medical conditions are associated with accelerated muscle loss, including cancer, kidney disease, diabetes, and heart failure.
- Medications - Some drugs like corticosteroids are known to cause muscle wasting as a side effect.
- Injuries - Localized muscle loss can occur after injuries like fractures or tendon tears due to disuse and immobilization.
The impacts of muscle loss can be significant. Lost muscle mass decreases overall strength and mobility. This increases the risk of falls and fractures in the elderly. Muscle loss also lowers basal metabolic rate, making it easier to gain fat. Some of the symptoms of muscle loss include fatigue, weakness, shakes/tremors, and joint pain.
Fortunately, there are ways to prevent and treat muscle loss through exercise, nutrition, and in some cases, medication:
- Do strength training 2-3x per week to maintain muscle mass. Focus on major muscle groups like arms, shoulders, back, chest, abdominals, and legs.
- Eat adequate protein - experts recommend 0.5-0.8g per lb of body weight daily. Choose lean meats, dairy, eggs, beans, lentils, and soy.
- Consume enough calories to avoid an energy deficit. Work with a nutritionist or dietitian if needed.
- Ask your doctor about medications that can slow muscle loss like testosterone or growth hormone injections.
- Try supplements like creatine monohydrate which may boost muscle strength and growth.
- Consider physical therapy to rebuild lost muscle after injuries or illness.
The hormone experts at Hormone Harmony Clinic can evaluate your hormone levels and muscle mass and create a customized treatment plan involving nutrition, exercise, and hormone therapy as needed. With their help, you can slow or even reverse muscle loss and regain strength and vitality! Don't let muscle loss limit your mobility and independence!