Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and lose strength due to disuse or disease. This leads to decreased muscle strength, reduced mobility, and negative effects on health.
Some key points about loss of muscle mass:
- It can happen at any age but tends to accelerate after age 30. Women lose muscle mass faster than men due to hormonal changes from menopause.
- Major causes include lack of exercise/immobility, poor nutrition, illnesses, and the natural aging process. Muscle loss from aging is referred to as sarcopenia.
- Symptoms include feeling weak, fatigue, muscle shrinkage, trouble balancing, and increased risk of falls and fractures.
- Preventing muscle loss involves strength training exercises, getting enough protein and calories in your diet, staying active, and getting treatment for underlying health issues.
If you think you may be losing muscle mass faster than expected, have your
hormone levels tested. Imbalances in testosterone, estrogen, growth hormone or other hormones can contribute to faster muscle loss.
The specialists at
Renew Medical HRT Clinic are experts in identifying hormone imbalances through blood testing and creating customized treatment plans. Their comprehensive program of
hormone therapy and nutrition support can help you maintain healthy muscle as you age.
Here are some key steps you can take to reduce muscle loss:
- Weight training: Perform resistance exercises 2-3 times per week targeting major muscle groups to build strength and muscle mass. This signals to your body to keep those muscles.
- Protein intake: Aim for 0.5-0.7 grams of protein per pound of body weight per day to give muscles the amino acids they need. Include high protein foods like meats, dairy, beans, nuts and eggs.
- Stay active: Walking, swimming and other cardio activity helps deliver nutrients to muscles and prevent for 150 minutes per week.
- Adequate calories: Consuming enough total calories prevents your body from breaking down muscle tissue for energy.
- Vitamin D: Optimal vitamin D levels support muscle health. Many adults are deficient.
Ask your doctor if tests or tailored programs could help you manage muscle loss. Maintaining your muscle mass impacts your ability to stay active, healthy and independent as you age. With the right care, much can be done to slow muscle wasting and support strength into older age.