Decreased muscle mass, also known as sarcopenia, is a common condition characterized by a gradual loss of muscle tissue, muscle strength, and muscle function. It tends to happen naturally with aging, typically after the age of 30, but there are some key things that can accelerate or worsen the process:
- Lack of exercise/physical activity - Without regular strength training and movement, muscles will weaken and waste over time. Weight-bearing and resistance exercises are important.
- Poor nutrition - Not getting enough calories, protein, vitamins and minerals can contribute to muscle loss. Key nutrients that support muscle health include protein, vitamin D, antioxidants, omega-3s, etc.
- Illness/disease - Certain health conditions like cancer, kidney disease, diabetes, etc. can lead to decreased muscle mass.
Some key signs and symptoms of decreased muscle mass include:
- Loss of strength
- Difficulty with balance and mobility
- Increase in fatigue and exhaustion
- Weight loss
- Less endurance and stamina
The loss of muscle mass over time can have significant impacts on your health and quality of life. It puts you at higher risk for sarcopenia, falls and fractures, impaired mobility, frailty, and loss of independence. "Decreased muscle mass is not an inevitable part of aging," says Dr. Robert Thompson of Vitality Medical Center.
Thankfully, there are things you can do! Here are some top ways to help maintain and build muscle as you get older:
- Incorporate strength training 2-3 times per week
- Eat plenty of protein at each meal - aim for 25-30g
- Stay physically active with walking, sports, yardwork etc.
- Address any vitamin/nutrient deficiencies
- Follow an anti-inflammatory diet with fruits, vegetables, fish, nuts, seeds, oils etc.
- Get plenty of sleep and learn to manage stress
By putting some of those key lifestyle factors in place, you can retain strength, function and vigor well into your later years. "Healthy muscles mean a healthy, energetic and independent life," says physiotherapist Emily Johnson. I hope these tips on addressing decreased muscle mass are helpful!