What is Muscle Loss?
Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink and reduce in size. This leads to loss of muscle mass and eventually weakness. Muscle loss can happen for various reasons:
- Aging - As we get older, there is a natural decline in muscle mass and strength, typically after age 30. The rate of muscle loss speeds up significantly after age 60.
- Inactivity - Not exercising enough or staying sedentary leads to loss of muscle over time. Sitting for prolonged periods daily accelerates muscle loss.
- Poor nutrition - Consuming inadequate protein and calories to support muscle tissue speeds up muscle wasting. This is common in individuals who are hospitalized or elderly.
- Injury or illness - Being immobilized in a hospital for weeks due to surgery, broken bones, or serious medical issues causes rapid loss of muscle.
- Chronic diseases - Illnesses like cancer, kidney disease, and diabetes all contribute to accelerated muscle loss.
Some key signs of muscle loss include:
- Decreased strength
- Difficulty getting up from a chair or climbing stairs
- Feeling physically exhausted from minor efforts
- Weight loss
- Loose-fitting clothes
To slow down or prevent muscle loss:
- Do resistance training 2-3 times a week
- Eat adequate protein - up to 0.5g per pound of body weight
- Have an active lifestyle
- Treat underlying illnesses
The consequences of muscle loss include osteoporosis, slower metabolism, weight gain, poor balance leading to falls and injuries. Reversing muscle loss gets harder the longer it progresses.
By maintaining an active lifestyle with proper nutrition and exercise, muscle loss can be minimized significantly. Even later in life, small improvements in muscle mass and strength can still be achieved with the right muscle-building program. It's never too late to stop or slow down muscle wasting!
If you have concerns about muscle loss, consult with the experts at Rejuvenate Clinic for personalized guidance and treatment options.