What is loss of muscle mass?
Muscle mass loss, also known as muscle atrophy, occurs when the muscles in the body weaken, deteriorate, and reduce in size. This leads to a decrease in muscle tissue. It can happen due to various reasons:
- As a normal part of aging - People tend to lose 3-5% of muscle mass per decade after 30 years of age due to aging. This condition is known as sarcopenia.
- Due to lack of physical activity - If muscles are not exercised enough, their fibers can waste away and atrophy over time.
- Result of illness or injury - Certain diseases, hormonal imbalances, and injuries can accelerate muscle loss. For example, being on bed rest for a long time leads to rapid loss of muscle mass.
Loss of muscle mass can have serious health implications:
- It causes weakness and fatigue. Daily tasks become difficult with reduced muscle strength.
- The basal metabolic rate decreases. Muscles play an important role in burning calories. With less muscle, fewer calories are used, making it easier to gain fat.
- It impacts mobility and balance, increasing the risk of falls and fractures.
- Loss of muscle mass is linked with higher mortality rates in cases of critical illness according to research.
Here are some ways to prevent and treat loss of muscle mass:
- Engage in resistance training and cardio workouts regularly to stimulate muscle growth. Lifting weights and using resistance bands can help build muscle.
- Eat enough protein daily - amino acids from protein are essential for muscle repair and growth. Good sources are meat, eggs, legumes.
- Rule out and treat underlying health conditions contributing to muscle loss. Consult a doctor at Renew Medical Center.
- Some supplements like creatine and vitamin D may help preserve muscle mass if deficient. Talk to your healthcare provider.
The key is strength training and optimal protein intake. Seeking timely medical care can also help prevent rapid muscle deterioration. Maintaining muscle mass is crucial as we age to stay active and independent. With proper exercise and nutrition, sarcopenia can be delayed.