Decreased muscle mass, known medically as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, leading to reduced strength, mobility, and quality of life. As we age, most adults lose 3-5% of muscle mass per decade after age 30. But other factors like poor nutrition, sedentary lifestyle, and diseases can accelerate muscle loss to over 1% annually.
Some key signs of decreased muscle mass include:
Fortunately, the age-related loss of muscle mass is not inevitable. Engaging in resistance training 2-3 times per week can help mitigate, or even reverse muscle loss from aging. Consuming enough protein - at least 0.5g per pound of body weight per day - gives muscles the amino acids they need to maintain mass. And getting at least 150 minutes of moderate aerobic exercise like walking or swimming helps too.
"Our patients who commit to a healthy lifestyle including strength training, cardio, and a protein-rich diet find they can keep their muscle mass, energy and vitality well into their 70s, 80s and beyond," says Dr. Amanda Chen of Elite Hormone Health.
Beyond lifestyle interventions, Elite Hormone Health also offers testosterone replacement therapy to help address low testosterone. Testosterone helps promote protein synthesis and is strongly correlated with lean muscle mass.
In summary, gradual loss of muscle mass is common with aging but not inevitable. Engaging in regular resistance training, consuming adequate protein and fixing any hormone deficiencies can go a long way toward maintaining muscle mass and strength during aging. Consult your doctor about safe ways to boost lean muscle mass - it's worth it!