Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or degrade as a result of aging, illness, injury, or lack of use. This can lead to weakness, fatigue, and loss of strength and endurance. Some key points about muscle loss include:
- Sarcopenia is the medical term for age-related muscle loss that begins in your 30s. Up to 3-5% of muscle mass can be lost per decade after 30. Staying physically active can slow this decline.
- Many health conditions like cancer, kidney disease, and heart disease can accelerate muscle loss due to increased inflammation and protein breakdown. Managing the underlying condition is key.
- Muscle loss from disuse atrophy can occur after just 2 weeks of immobilization from injury or illness. However, exercise can help regain 40-50% of strength after remobilizing.
- Resistance training is vital for counteracting muscle loss by stimulating muscle protein synthesis. Aim for 2-3 sessions per week. Bodyweight exercises are simple and effective too!
- Make sure you're eating enough protein - 25-30g per meal - to provide amino acids that build muscle. Have a protein shake after exercise. Foods like eggs, meats, fish, beans, dairy are great sources.
- Hormones like testosterone and human growth hormone help synthesize muscle, while cortisol contributes to muscle breakdown. Hormonal imbalances can exacerbate muscle loss. Speak to our doctors at Rejuvenate Hormone Clinic about safe and effective hormone therapies.
The takeaway: Muscle loss is a natural part of aging but can be accelerated by poor health, inactivity, inadequate protein intake, and hormonal changes. Maintaining an active lifestyle with strength training and a protein-rich diet can help mitigate age-related muscle loss. Medical conditions leading to excessive muscle loss may require treatment. Contact your doctor or visit Rejuvenate Hormone Clinic if you are experiencing concerning muscle weakness or wasting. Consistent exercise and proper nutrition will help you stay strong, resilient, and independent as you age!