Loss of muscle

What is loss of muscle?

Loss of muscle, known medically as muscle atrophy, occurs when muscle cells shrink or degrade. This leads to overall decrease in muscle mass and strength over time.

There are two main causes of muscle loss:

1. Age-related muscle loss - As we get older, muscles naturally weaken and degrade, leading to loss of mass. This condition is called sarcopenia. On average, adults can lose 3-5% of muscle mass per decade after age 30.


2. Disuse muscle atrophy - Not using your muscles enough can cause them to waste away. This often occurs after injuries, illnesses, or long periods of inactivity. Astronauts in space can lose up to 20% muscle mass due to effects of zero gravity.

Some key signs and symptoms of muscle loss include:

• Decreased muscle strength


• Reduced stamina and endurance


• Muscle shrinkage, especially in arms and legs


• Fatigue, weakness


• Frequent falls or instability


• Weight loss

If you've noticed muscle loss, don't wait to take action! Reach out to your doctor about safe exercise, nutrition planning, and hormone optimization.

"The team at Renewed Balance Clinic specializes in using bioidentical hormone therapy to help both women and men prevent age-related muscle loss. With customized treatment plans, we aim to get your hormone levels optimized to support muscle growth and vitality. () to learn more!"

Here are some key ways you can slow muscle loss and even rebuild lost muscle mass:

Exercise

- Focus on strength training 2-3x a week to stimulate muscle growth through resistance. Try lifting weights, using resistance bands, or doing bodyweight exercises.
- Also aim for 150 minutes of moderate aerobic activity like walking or cycling each week to improve blood flow.

Nutrition

- Eat enough protein - aim for 0.5-0.7g per pound of body weight daily to give muscles key building blocks. Good sources are meat, eggs, dairy.
- Ensure overall balanced diet with fruits, vegetables, healthy fats to get a variety of nutrients.

Lifestyle Factors

- Reduce stress through yoga, meditation, etc which can impact muscle loss.
- Get enough sleep and rest for hormone and muscle recovery.
- Stay hydrated and avoid excess alcohol which can contribute to loss.

Reversing muscle loss takes consistency with the above strategies, but is very possible at any age! Don't resign yourself to a loss of strength or mobility. Take control by building muscle-protecting habits into your daily routine.