Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to a loss of muscle mass, strength, and function over time.
Some key points about muscle loss include:
- Causes
- Aging - After age 30, adults lose 3-5% of muscle mass per decade due to changes in hormones and protein synthesis
- Inactivity - Not using your muscles leads them to waste away
- Poor nutrition - Lack of protein and calories causes the body to break down muscle tissue
- Diseases - Cancer, kidney disease, and other illnesses promote increased muscle breakdown
- Consequences
- Weakness
- Fatigue
- Increased injury risk - Weak muscles provide less support for joints
- Weight gain - Muscle burns more calories than fat; less muscle means slower metabolism
- Loss of mobility and frailty
- Greater risk of falls and fractures
- Prevention
- Strength training with weights or resistance bands builds muscle mass
- Getting enough protein – around 0.5 grams per pound of body weight per day
- Physical activity and exercise – use your muscles or lose them!
- Addressing underlying illness and medications that cause wasting
- Consuming enough calories to maintain muscle along with a balanced diet
To summarize, muscle loss refers to the gradual loss of muscle tissue that can occur due to aging, illness, or sedentary lifestyles. The consequences include decreased strength, mobility issues, higher injury risk, and reduced calorie burning. Staying active with strength training, getting adequate protein, and addressing underlying medical issues can help prevent and treat muscle loss.
For more information, you can visit Restore Clinic.