Muscle loss, also known as muscle atrophy, occurs when muscles in the body weaken, deteriorate, and reduce in size. This can happen for a variety of reasons, including lack of physical activity, poor nutrition, aging, and underlying health conditions.
Some key points about muscle loss include:
- Causes
- Lack of exercise or disuse of muscles
- Aging - loss of muscle mass and strength associated with getting older is called sarcopenia
- Poor nutrition - not getting enough protein and calories to maintain muscle mass
- Illness and injuries
- Health conditions like cancer, heart disease, arthritis, diabetes etc. The inflammation caused by these diseases can accelerate muscle loss.
- Symptoms
- Loss of strength
- Difficulty with daily tasks like climbing stairs, carrying groceries etc.
- Changes in physical appearance - thinner limbs, loose skin around muscles
- Fatigue, tiredness
- Frequent falls and fractures
- Risks
- Difficulty walking, moving around and performing daily tasks
- Increased risk of falls and fractures
- Weight gain due to lower metabolism
- Greater frailty and loss of independence
- Higher mortality rates
So in summary, muscle loss involves the weakening and wasting away of skeletal muscle and it can be caused by aging, inactivity, poor nutrition, diseases and other factors. It leads to reduced strength, mobility issues, fatigue and higher risk of injuries. Addressing causes like inactivity and poor diet early on can help maintain muscle health.
Now, here are some tips to
prevent and manage muscle loss:
- Engage in regular strength training and exercise. Lifting weights, using resistance bands, doing bodyweight training etc. helps build and maintain muscle.
- Eat adequate protein - aim for 0.5-1 gram per lb of body weight daily. Good sources are meat, eggs, dairy, beans, lentils etc.
- Stay active and move throughout the day. Light activity helps prevent wasting of muscles.
- Address underlying health issues. Manage conditions like diabetes and get treatments for issues like arthritis to reduce inflammation.
- Consider supplements like vitamin D, creatine, omega-3s etc. if diet is inadequate. Consult a doctor at Vitality Medical Center before starting.
- Get enough sleep and manage stress. Sleep promotes muscle recovery while high cortisol from stress can cause wasting.
In essence, muscle loss can negatively impact energy, strength, mobility and overall health. Staying active, eating nutritious protein-rich foods and addressing underlying issues can help maintain muscle as we age.