What is loss of muscle?
Muscle loss, also known as muscle atrophy, occurs when muscle fibers break down and the muscle decreases in size and strength. This can happen for several reasons:
Causes
- Aging - As we get older, muscle naturally begins to break down faster than it can rebuild. Without strength training, adults can lose 3-5% of muscle mass per decade after age 30.
- Inactivity - Without regular physical activity, muscle mass decreases over time. This is especially true if you are bedridden or unable to move due to illness or injury.
- Poor nutrition - Consuming inadequate protein and calories leads directly to muscle loss.
Symptoms
- Decreased muscle strength
- Difficulty with daily activities like climbing stairs or carrying groceries
- A feeling of fatigue, heaviness, or weakness in the muscles
- Weight loss, loose skin, or ill-fitting clothes from muscle loss rather than fat loss
Risks
- Sarcopenia - Age-related loss of muscle that increases risk of injuries from falls
- Osteoporosis - Bone loss resulting from decreased muscle pull on bones
- Metabolic issues - Loss of muscle decreases resting metabolism, making it easier to gain fat
Prevention and Treatment
While some muscle loss is inevitable with aging, many lifestyle changes can slow down the process:
- Progressive resistance training - Lifting weights triggers muscle protein synthesis. Seniors should do full-body exercises 2-3x/week.
- Stay physically active - Any exercise stimulates muscle growth. Aim for 150 minutes per week.
- Eat enough calories - Consuming fewer calories than you burn forces the body to break down muscle tissue for energy.
With diligent self-care, adults can maintain strength and muscle mass well into old age. If concerned about unexplained muscle loss, consult a doctor to identify any underlying conditions contributing to atrophy. Treating causes like illness and optimizing nutrition, activity levels, hormones, and training allows for gaining back muscle mass at any age.