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 mobility.
Some key points about muscle loss include:
- Sarcopenia is the age-related loss of muscle mass and strength that can start as early as age 30. Up to 50% of 80-year-olds may have sarcopenia.
- Disuse atrophy happens when a limb is immobilized in a cast or when someone is bedridden after surgery. The muscles aren't worked regularly and start to waste away.
- Starvation can lead to decreased protein synthesis and muscle wasting as the body breaks down tissues for energy.
- Chronic diseases like cancer, heart failure, and COPD are linked to elevated inflammation levels that speed up muscle loss.
How can you prevent muscle loss?
- Do strength training 2-3 times per week to build muscle mass. Squats, lunges, planks, and push-ups are great functional exercises.
- Eat adequate protein - about 0.5 grams per pound of body weight daily. Meat, eggs, tofu, and protein shakes help prevent muscle breakdown.
- Include omega-3 fatty acids from fish, nuts, and seeds to combat inflammation.
What are signs of muscle loss?
- Fatigue, weakness
- Poor balance and increased risk of falls
- Weight loss despite normal appetite
- Reduced ability to do daily activities
See your doctor if you experience signs of muscle loss lasting 2 weeks or more. They can check hormone levels, rule out underlying illness, and refer you to a physical therapist or nutritionist. Acting early can help regain strength and function.
In summary, muscle loss is the decrease in muscle tissue due to inactivity, aging, poor diet, or disease. It leads to weakness, fatigue, mobility issues, and reduced quality of life. Stay active, eat a high protein diet, follow an exercise program, and see your doctor if concerning symptoms arise. Addressing causes early on can help to rebuild and maintain muscle mass.
Let me know if you need any clarification or have additional questions!