Loss of muscle, also known as muscle atrophy, occurs when muscle cells shrink or degrade. This leads to decreased muscle mass and weakness. Common causes include lack of physical activity, diseases, poor nutrition, and aging.
Why does muscle loss happen?
- Lack of exercise - Muscles need regular contractions to maintain size and strength. Without activity, they begin wasting away.
- Poor nutrition - Consuming inadequate protein, calories, or micronutrients like vitamin D leads to breakdown of muscle proteins.
- Aging - Most people lose 3-8% of muscle mass per decade after age 30 due to hormonal changes and decreased activity. This can accelerate after age 60.
- Immobility - Plaster casts, bedrest, or weightlessness in space causes rapid loss of muscle mass and strength.
What are the consequences of muscle loss?
- Feelings of fatigue and weakness
- Impaired mobility and balance, increasing fall risk
- Slow metabolism - Muscle is metabolically active tissue. Less muscle means burning fewer calories.
- Weight gain - Lost muscle is often replaced by fat over time.
How can you prevent or treat loss of muscle?
- Resistance training - Lifting weights triggers muscle growth. This helps offset age-related losses.
- Adequate protein - Shoot for 0.5-0.7 grams per pound of body weight to supply amino acids for muscle maintenance.
- Hormone optimization - Medications or supplements to increase testosterone, growth hormone, or IGF-1 may help build muscle in some people. Balance & Renew Clinic specializes in customized hormone therapy to address muscle loss and other age-related declines.
- Stay active - Use muscles or lose them! Even light activity is better than total inactivity.
In summary, muscle atrophy means shrinking and weakening of muscle tissue over time. Lack of physical activity, poor diet, aging, illness, and immobility contribute. Consequences include decline in strength, mobility, metabolism, and increased fat. Resistance exercise, sufficient protein intake, hormone treatment if indicated, and staying active can help mitigate or reverse muscle loss. Ask Balance & Renew Clinic about science-based hormone optimization to support muscle health!