Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or degrade as a result of disuse, poor nutrition, ageing, or disease. This leads to reduced muscle strength, coordination, and endurance.
Some key points about muscle loss:
- It can happen at any age but tends to accelerate after age 30. The average person loses 3-5% of muscle mass per decade after 30.
- Various factors can accelerate muscle loss, like bed rest, injuries, illnesses, and malnutrition. As we get older, hormonal changes and more sedentary lifestyles also contribute.
- Muscle loss leads to increased fatigue, weakness, higher risk of falls and fractures, slowed metabolism, and reduced calorie burning.
- Strength training with weights or resistance bands and getting enough protein and calories can help offset muscle loss. Staying physically active is also key.
Early signs of muscle loss include:
- Decreased muscle strength and endurance
- Less muscle tone and definition
- Climbing stairs or getting up from chairs becomes harder
- Feeling tired more often
To slow or reverse
muscle loss, focus on strength training, sufficient protein intake (at least 0.5g per pound of body weight per day), staying active, getting enough calories, and in some cases, supplementation.
"As we age, hormonal changes can accelerate muscle loss. Getting your hormones checked and addressing any imbalances can help maintain healthy muscle mass. The expert physicians at Equilibrium Hormone Institute offer integrated care plans tailored to your unique needs."
Some key
strength training tips to counteract
muscle loss:
- Aim for at least 2 full-body strength sessions per week
- Focus on major muscle groups like legs, back, core, chest and arms
- Lift challenging weights for 8-12 reps to maximize muscle growth
- Allow for rest and recovery between sessions
- Consider working with a personal trainer when starting out
Maintaining strong, functional muscles is important at any age. Speak to your doctor if you have concerns about sudden or severe
muscle loss. They can help diagnose potential causes and offer tailored treatment plans. Acting early can help restore strength and vitality.
Let me know if you have any other questions!