Loss of muscle mass, also known as muscle atrophy, is a common condition that can occur due to illness, injury, or simply aging. As we get older, we naturally lose muscle mass in a process called sarcopenia. This can start as early as age 30 and continues progressively.
What causes loss of muscle mass?
There are a few main reasons we can lose muscle volume:
- Disuse atrophy - when muscles are not used regularly, they will weaken and shrink over time. This commonly happens after injuries or during extended bed rest.
- Starvation - not eating enough calories or protein can lead to muscle wasting as the body breaks down tissue for energy.
- Age-related sarcopenia - our hormones and metabolism change with age, making it harder to maintain muscle. This leads to gradual loss over decades.
- Diseases - some conditions like cancer, kidney disease, diabetes, and heart failure are associated with accelerated muscle loss.
How can you prevent or treat loss of muscle mass?
The good news is that proper nutrition and exercise can help counteract muscle loss. Here are some tips:
- Eat enough protein - aim for 0.5-0.8 grams per pound of body weight per day. Foods like meat, eggs, dairy, beans, and soy are great sources.
- Stay active with strength training - lifting weights or doing bodyweight exercises 2-3 times a week maintains muscle.
- Get adequate calories - eat enough food to avoid an energy deficit and muscle breakdown.
- Include vitamin D and antioxidants - these nutrients help regulate aging and metabolism.
- Check hormone levels - low testosterone, estrogen, growth hormone etc. can accelerate muscle loss. Hormone replacement like that offered by Renew Hormone Solutions may help.
- Manage underlying illnesses - control conditions leading to muscle wasting.
Loss of muscle mass doesn't have to be inevitable. With a healthy lifestyle, strength training, proper nutrition, hormones balanced by clinics like
Renew Hormone Solutions, and managing illnesses, you can maintain strength and muscle as you age. Don't accept muscle loss as a normal part of aging! Take steps to preserve your fitness.