Loss of muscle - Balance Hormone Institute

What is Muscle Loss? A Comprehensive Guide

Loss of muscle mass, also known as muscle atrophy, is a common problem, particularly as we age. But what causes it, and what can be done?

What Causes Muscle Loss (Sarcopenia)?

Muscle loss is a significant health concern, leading to reduced strength, impaired mobility, and increased risk of falls and fractures. Several factors contribute:

• Aging: As we age, our bodies naturally produce less muscle protein (sarcopenia). While this is a natural process, it can be slowed.
• Lack of Physical Activity: Inactivity decreases muscle fiber size and number. Regular exercise is crucial for preventing muscle loss.
• Poor Nutrition: A diet lacking in protein hinders muscle growth and repair. Insufficient calorie intake can also lead to muscle breakdown.
• Underlying Medical Conditions: Illnesses like cancer, diabetes, and chronic kidney disease can accelerate muscle loss. Some medications also contribute.
• Hormonal Changes: Changes in hormone levels, such as those associated with menopause or low testosterone, impact muscle mass.
• Genetics: Genetic predisposition plays a role in muscle loss.

Signs and Symptoms of Muscle Loss

Noticing muscle loss can be subtle initially. Watch for these signs:

• Decreased Strength: Difficulty lifting objects or climbing stairs.
• Increased Fatigue: Unusual tiredness even after rest.
• Difficulty with Daily Activities: Challenges with tasks previously easily managed.
• Changes in Body Composition: Noticeable shrinking of muscles.
• Unintentional Weight Loss: Sometimes accompanied by unexplained weight loss.

How to Prevent Muscle Loss

You can take steps to prevent or minimize muscle loss:

• Regular Exercise: Combine resistance training (weightlifting, bodyweight exercises) and cardiovascular exercise.
• High-Protein Diet: Include lean protein sources like chicken, fish, beans, and lentils.
• Sufficient Calories: Don't skimp on calories if building or maintaining muscle mass.
• Manage Underlying Medical Conditions: Work with your doctor to manage contributing health conditions.
• Supplements: Supplements like creatine or protein powder may be beneficial; consult your doctor first.

In short, muscle loss is a serious issue, but preventable. A healthy lifestyle helps safeguard muscle mass, strength, and vitality. Consult a healthcare professional or certified personal trainer for personalized advice.