Decreased muscle mass, also known as sarcopenia, is a common condition that affects adults as they get older. It involves the loss of skeletal muscle mass and strength that can start in your 30s and accelerate after age 50. There are several factors that contribute to sarcopenia:
- Aging itself leads to decreased synthesis of muscle proteins and fibers. Muscles shrink in size and strength with age.
- Lack of exercise accelerates muscle loss as you get older. Without strength training and resistance exercises, muscles atrophy.
- Poor nutrition, especially inadequate protein intake, prevents muscle maintenance and growth.
- Hormonal changes like decreasing testosterone, growth hormone, and insulin growth factor contribute to muscle loss.
- Illness or injury can accelerate muscle wasting through being bedridden and immobile.
The symptoms of decreased muscle mass tend to be:
- Feeling physically weaker and more fatigued
- Difficulty with daily activities like climbing stairs or carrying groceries
- Increase in falls and fractures due to poor balance
- Weight loss, especially lean body mass
- Joint pain or stiffness from weakened muscles
To prevent and treat loss of muscle mass, the key strategies are:
- Engage in regular strength training using weights, resistance bands, or your bodyweight. This stimulates muscle growth.
- Follow a diet high in lean protein to provide muscles with amino acids to maintain and build tissue. Shoot for 0.5-0.7 grams per pound of body weight.
- Perform balance exercises like tai chi, yoga or planking to improve stability and prevent falls.
- Take care of any illnesses promptly and engage in physical therapy if injured to prevent wasting.
- Consider hormone replacement like testosterone under a doctor's supervision if levels are very low.
The team at
Renew Hormone Solutions is highly experienced in treating decreased muscle mass and poor hormonal balance. Our comprehensive programs combine physician-supervised
hormone therapies, tailored
nutrition plans, and customized
fitness regimens to help you rebuild muscle, restore vigor, and feel younger. Connect with us today for a free consultation, and we'll design a holistic plan to get your muscles back in shape. With the right treatment, you can gain strength, stay active longer, and enjoy life with a fit, healthy body!