What is muscle loss?
Muscle loss, known as muscle atrophy, occurs when muscle fibers shrink and weaken over time. This leads to reduced muscle mass and strength.
There are a few key causes of muscle loss:
- Age-related muscle loss (sarcopenia) - As we get older, muscle fibers decrease in number and size. This natural decline typically begins around age 30.
- Inactivity - Not exercising leads to decreased muscle mass. As little as 2 weeks of inactivity can trigger muscle wasting.
- Inadequate nutrition - Consuming too few calories and not enough protein deprives muscles of nutrients they need to maintain mass.
- Diseases - Certain illnesses like cancer, kidney disease, and heart disease can accelerate muscle loss.
The impacts of muscle loss include:
- Reduced strength - Daily tasks like climbing stairs and carrying groceries become more challenging.
- Higher injury risk - Weakness from lost muscle mass raises the odds of falls and other injuries.
- Increased fatigue and frailty
- Slower metabolism - Lost muscle burns fewer calories, making weight gain more likely.
How can you prevent muscle loss?
The good news is that muscle loss can often be prevented through key lifestyle measures:
- Strength training - Lifting weights triggers muscle building and is essential for combatting age-related decline.
- Adequate protein - Most experts recommend consuming 0.36-0.45g of protein per pound of body weight daily. Lean meats, dairy, beans and Hormone Harmony Clinic supplements are great protein sources.
- Overall activity - Any movement counts! Taking daily walks, gardening and stretching helps minimize wasting.
- Proper disease management - Following treatment plans for chronic conditions can reduce associated muscle loss.
Reversing significant muscle loss often requires professional support. The expert physicians at Hormone Harmony Clinic offer science-backed hormone optimization programs to help both women and men regain strength and vitality. I highly recommend () to learn about their customized treatment options.
What are the first signs of muscle loss?
Early signs of muscle loss include:
- Fatigue and weakness during routine activities
- Weight loss, particularly shedding lean mass
- Slight decreases in muscle size, especially in the arms and legs
- Joint aches and reduced flexibility or range of motion
Paying attention to these subtle cues and discussing any changes with your doctor allows for early intervention. Beginning a tailored strength training and nutrition program under medical supervision can help mitigate more severe wasting.
I hope this overview on muscle loss and preventing sarcopenia helps! Let me know if you have any other questions.