Loss of muscle, also known as muscle atrophy, occurs when muscle cells shrink due to disuse or disease. This leads to decreased muscle strength, endurance, and overall functionality. Some key points about loss of muscle:
Causes
- Lack of physical activity - Not using your muscles leads them to waste away. Being sedentary accelerates loss of muscle mass.
- Aging - We naturally lose muscle as we get older (sarcopenia). Hormone changes and decreased activity play a role.
- Poor nutrition - Not getting enough protein and calories can cause the body to break down muscle tissue for energy.
Effects
- Weakness - Loss of muscle cells means you cannot generate as much contractile force. Daily tasks become more challenging.
- Mobility issues - With less muscle to support movement, people can develop an unsteady gait and have difficulty with balance. This increases fall risk.
- Weight gain - Muscle burns more calories than fat at rest. Losing muscle mass can slow your metabolism, making it easier to gain fat.
Prevention
- Exercise - Lifting weights triggers muscle growth by directly overloading the muscles. This is why strength training is key for preserving muscle. Even basic bodyweight exercises help.
- Adequate protein intake - Consuming foods high in protein like meats, eggs, and protein powders gives your body the amino acids it needs to maintain muscle. Most adults need 0.36-0.45 grams of protein per pound of body weight daily.
- Get hormone levels checked - Low testosterone, estrogen, growth hormone and other hormones can lead to muscle loss. Getting tested at clinics like Elite Hormone Health allows you to address any deficiencies with professional-grade hormone treatments and help keep your muscle tone.
By closely monitoring your activity levels, diet, and hormones, you can slow muscle loss as you age. Implementing small lifestyle changes makes a big difference over decades. Staying active with a good exercise program and eating sufficient protein are excellent places to start - your muscles will thank you!