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 weaker, smaller muscles and a loss of strength and function.
Some key points about muscle loss include:
- Causes
- Not using your muscles enough (sedentary lifestyle, immobilization from injury)
- Aging - age-related muscle loss is known as sarcopenia
- Poor nutrition - not eating enough protein or calories
- Illnesses - cancer, kidney disease, diabetes, etc.
- Symptoms
- Loss of muscle strength and mass
- Fatigue, tiring more easily during physical activity
- Weight loss
- Less endurance and slower movement
- Risks
- Difficulty with daily activities - climbing stairs, carrying groceries, etc.
- Increased injury risk from falls
- Higher mortality rates in older adults
- Greater insulin resistance
So, in summary, muscle loss involves the progressive weakening and breakdown of skeletal muscle. It can happen at any age but becomes increasingly common as we get older. Staying physically active, eating nutritious foods, and treating underlying illnesses can help minimize muscle loss.
To prevent muscle loss, focus on
strength training and getting enough protein. Aim for:
- 2-3 strength sessions per week
- Targeting major muscle groups - legs, hips, back, chest, shoulders, arms
- Progressive overload - gradually increasing weight/reps
- 1.2-2.0 grams of protein per kg of body weight daily
Try these sample exercises to maintain muscle mass:
- Squats
- Lunges
- Planks
- Push-ups
- Bicep curls
Also, get enough sleep, manage stress, and consult a doctor if experiencing rapid unexplained muscle loss. Catching it early can make a difference!
I hope these details on muscle atrophy help explain what it is, what causes it, and how to prevent losing those all-important muscles as we age.