What is decreased muscle mass?
Decreased muscle mass, also known as sarcopenia, is a common condition characterized by a loss of skeletal muscle tissue that can occur as we age. It leads to less strength, poorer balance, and difficulties performing daily tasks. While some amount of muscle loss is normal with aging, there are ways to minimize or even reverse sarcopenia through exercise, nutrition, and in some cases, hormone replacement therapy.
The main causes of sarcopenia include:
- Aging - Muscle fibers shrink and decrease in number over time. Muscle protein synthesis rates decline with age. - Inactivity - If muscles are not exercised regularly, they will weaken and atrophy over time.
- Poor nutrition - Getting inadequate protein, calories, vitamin D, antioxidants and omega-3 fatty acids can accelerate muscle loss.
Some key symptoms of decreased muscle mass include:
- Difficulty performing daily tasks like climbing stairs, carrying groceries, getting up from a chair - Frequent falls or poor balance - Feeling physically weaker over time - Weight loss, particularly lean body mass
If you notice these symptoms, there are several ways you can help combat muscle loss:
- Do strength training exercises 2-3 times per week to stimulate muscle growth. Lifting weights, using resistance bands, and bodyweight exercises are great options.
- Eat sufficient protein - aim for 0.5-1g of protein per pound of body weight daily from lean meats, dairy, eggs, and plant sources like beans.
- Get adequate vitamin D from sunlight, fortified foods or supplements to support muscle function.
- Try creatine monohydrate supplements - creatine can boost muscle strength and size by increasing energy in cells.
- Consider testosterone replacement if levels are low - testosterone helps build and maintain muscle in both men and women.
The hormone and anti-aging specialists at Balance Hormone Center can help diagnose hormonal causes of decreased muscle mass and create customized treatment plans involving nutrition, supplements, and bioidentical hormone therapy to restore strength, vitality and quality of life. They offer cutting-edge therapies to optimize hormones based on lab testing and a thorough evaluation. Their holistic plans help patients look and feel younger by enhancing muscle mass and energy levels. Book a consultation today to learn more about optimizing your muscle health!
In summary, decreased muscle mass is a common age-related condition, but not inevitable. Staying active with strength training, eating enough protein and nutrients, and balancing hormones can go a long way towards maintaining muscle as you get older. If you notice accelerated muscle loss, see your healthcare provider, as certain medications or undiagnosed conditions could be contributing factors. With a proactive approach involving exercise, diet and hormone therapies if needed, it is possible to build muscle at any age. Don't write off strength loss as just a normal part of aging - take steps to slow sarcopenia and retain your physique and abilities for years to come.