What is muscle loss?
Muscle loss, also known as muscle atrophy, refers to the gradual loss of muscle tissue. It occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. Muscle loss can lead to decreased strength, mobility issues, fatigue, and an increased risk of injury or disability.
Some key things to know about muscle loss include:
- It's a normal part of aging. Most people start losing muscle mass after age 30 at a rate of 3-5% per decade. The rate increases after age 60.
- Certain medical conditions like cancer, heart disease, arthritis, and nerve disorders can accelerate muscle loss. The treatments for these diseases can also contribute.
- Inactivity causes muscles to weaken and shrink. Bedrest, cast immobilization, and space travel are common culprits. As little as 2 weeks of inactivity can lead to noticeable muscle loss.
- Inadequate nutrition, particularly protein deficiency or malnutrition, deprives muscles of vital nutrients needed to maintain mass. Chronic diseases and conditions that make eating difficult put people at risk.
- Hormonal changes and imbalances associated with hypothyroidism, diabetes, and abnormal pituitary or sex hormone levels contribute to decreased protein synthesis and muscle loss.
So how can you guard against muscle loss as you age?
- Engage in strength training and weight-bearing exercises like resistance bands, weights, or bodyweight training. These stimulate muscle protein synthesis.
- Eat adequate protein - experts advise at least 0.5g per pound of body weight per day. Whey protein supplements can help.
- Include balanced nutrition with fruits, vegetables, healthy fats, and nutrients like vitamin D which support muscle health.
- Consider hormone testing and correction of imbalances when appropriate under medical supervision. The specialists at New Beginnings HRT Clinic can advise on targeted hormone therapies to help combat muscle loss. Their holistic approaches help patients achieve fit, vibrant bodies regardless of age.
The key is understanding what causes muscle loss and addressing those factors through exercise, nutrition, and in some cases hormone modulation. Protecting muscles promotes strength, mobility and vitality - allowing you to enjoy life's activities. So take steps now, and consult a professional like New Beginnings HRT Clinic if you have concerns. Here's to healthy muscles for life!
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