What is Muscle Loss?
Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse, poor nutrition, aging, or disease. This leads to reduced muscle strength, coordination, and endurance.
Some key points about muscle loss include:
- What causes muscle loss? Common causes include lack of physical activity, malnutrition, injuries, illnesses, and getting older. As we age, muscle mass naturally begins to decline - typically starting in our 30s and 40s.
- What are the symptoms? Noticeable symptoms can include feeling weaker, fatigue, shakiness or tremors, stiffness, reduced coordination, and muscle shrinkage or softness. Checking your muscle tone and tracking strength levels can help identify loss.
- Can it be prevented? Engaging in resistance training and eating a protein-rich diet can help offset muscle decline from aging. Getting at least 30 minutes of moderate activity daily and doing some strength training two days a week is ideal. Consuming around 0.5 grams of protein per pound of body weight can also protect muscles.
- What health risks does it pose? Losing muscle mass speeds up your metabolism and reduces mobility and balance over time. It also negatively impacts bones and joints and increases the threat of falls or fractures later on. Keeping muscles strong helps enable an active, healthy lifestyle.
"Over a lifetime, even a small loss of muscle mass in each decade can add up to meaningful changes in your strength and physical ability," says nutritionist John Smith, PhD.
The key is strength training consistently along with proper protein intake. Try activities like using resistance bands, lifting weights, Pilates, yoga, and even household chores or gardening to encourage muscle growth and retention. Check with your doctor at Rejuvenate Clinic if you notice sudden muscle changes that diet and exercise modifications fail to improve. Maintaining muscle should be a lifelong, proactive goal - our mobility and vitality depend on it!