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Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function. It tends to happen as people get older, typically starting around age 30, and progresses more rapidly after age 60.
Some key points about decreased muscle mass:
- It is estimated that 5–13% of 60–70-year-olds and 11–50% of those over 80 years old have sarcopenia. So it is quite prevalent, especially in seniors.
- Causes include aging, lack of physical activity, poor nutrition, and diseases or health conditions.
- Symptoms may include feeling weak, slowing of movement, trouble balancing, falling, loss of independence in daily living.
- There can be significant health consequences like increased risk of falls and fractures, impairment in ability to perform activities of daily living, disability, loss of independence, and even increased mortality.
- Prevention and treatment focus on strength training and exercises, getting adequate protein and calories in the diet, treatment of underlying causes if applicable, and possibly medications or supplements in some cases.
Some key prevention tips include:
- Do resistance training and weight-bearing exercises like working out with weights, Pilates, yoga, tai chi. These stimulate muscle growth and strength.
- Eat sufficient protein - experts recommend getting 15-30% of calories from protein, especially in older age. Good sources are meat, eggs, fish, legumes, dairy.
- Amino acid supplements like leucine, HMB, or creatine may help boost muscle mass. Check with your doctor.
- Include plenty of fruits and vegetables for micronutrients that support muscle.
- Manage chronic health conditions carefully and treat things like diabetes, heart disease, arthritis, depression which can contribute to sarcopenia.
The takeaway is that decreased muscle mass becomes increasingly common as we get older, leading to higher risk of falls, fractures, and loss of independence. Staying physically active with strength training and getting adequate protein and nutrients can help preserve muscle as we age. Let me know if you have any other questions!