Muscle loss, also known as muscle atrophy, occurs when muscle fibers break down more quickly than your body can rebuild them. This leads to a gradual loss of muscle mass over time. There are a few key things that can cause muscle loss:
- Aging - As we get older, muscles naturally weaken and atrophy. Muscle mass declines by 3-8% per decade after age 30.
- Inactivity - If you aren't exercising and using your muscles, your body doesn't need to maintain that muscle tissue. Being bedridden, immobilized, or sedentary speeds up muscle loss.
- Malnutrition - Not taking in enough protein or calories can impair your body's ability to synthesize muscle. This makes it difficult to maintain muscle mass.
- Diseases - Certain medical conditions like cancer, kidney disease, diabetes, and heart disease increase inflammation and can accelerate muscle breakdown.
- Decreased strength
- Fatigue, tiring more easily from daily tasks
- Loss of physical independence
- Weight loss, loose fitting clothes
- Poor mobility, slower walking speed
- Lower metabolism since muscle burns more calories than fat
- Increase risk of falls and fractures in the elderly
- Cause glucose intolerance and insulin resistance
- Lead to disability, loss of independence, and poorer quality of life
- Exercise regularly - Strength train major muscle groups 2-3x/week
- Eat adequate protein - Experts recommend 0.5-1g per lb of body weight daily
- Include resistance training like weight lifting or bodyweight exercises
- Engage muscles through daily movement - gardening, walking, household chores
- Treat underlying medical conditions