Loss of muscle mass, also known as muscle atrophy, occurs when the body breaks down more muscle than it builds over time. This can happen for a variety of reasons:
- Aging - As we get older, our bodies naturally lose muscle mass due to changes in hormones and decreased physical activity. The medical term for age-related muscle loss is sarcopenia.
- Inactivity - When muscles aren't used regularly, they begin to shrink and weaken. Being bedridden or inactive for a prolonged period can lead to noticeable muscle wasting.
- Poor nutrition - Eating too few calories, not getting enough protein, or lacking key nutrients like vitamin D contributes to muscle loss. Without proper fuel, the body breaks down muscle for energy.
- Disease - Certain conditions like cancer, kidney disease, diabetes, and heart failure are associated with accelerated muscle loss due to inflammation and hormonal changes.
The consequences of losing muscle mass depend on the severity and cause. In general, less muscle mass equals less strength for mobility and physical functioning. Other effects may include:
- Fatigue
- Increased risk of falls and fractures
- Impaired immune function
- Slowed healing
- Higher risk of death
Maintaining muscle mass should be a priority, especially as we age. Here are some tips to prevent or reduce muscle loss:
- Exercise regularly to stimulate muscle protein production. Resistance training is particularly effective. Yoga helps too.
- Follow a high protein diet to provide muscles the nutrients they need. Good sources are meat, eggs, soy, beans, lentils.
- Get adequate calories to avoid muscle breakdown for energy.
- Address underlying conditions causing muscle wasting.
- Ask your doctor about vitamin D or testosterone therapy if levels are low.
- Use supplements like creatine, amino acids, HMB if diet is inadequate. Consult a doctor first!
The bottom line is that losing muscle mass significantly impacts health and quality of life. Staying physically active and eating a balanced diet with ample protein can help maintain muscles as we age. Report concerning unexplained muscle loss to your healthcare provider right away. With proper treatment, it may be possible to regain the strength you thought was gone for good!