Muscle loss, also known as muscle atrophy, occurs when muscles in the body weaken and start to break down. This can happen for a variety of reasons, including lack of physical activity, disease, injury, or simply aging. Muscle loss is a normal part of aging, but it can happen earlier in life too.
Some key things to know about muscle loss:
- What causes it? In addition to aging and inactivity, other common causes include malnutrition, hormone imbalances, and neurological conditions like ALS. Muscle loss can also occur after injuries, surgeries, or being immobilized in a cast.
- How does it happen? When muscles aren't being used regularly, the body breaks down the proteins in muscle fibers through a process called proteolysis. This leads to smaller, weaker muscles over time.
- What are the effects? Losing muscle mass decreases strength and metabolic rate. It also raises the risk of injuries, chronic pain, fatigue, and even insulin resistance or diabetes.
So how can you prevent or treat muscle loss? Here are some effective strategies:
- Exercise regularly - Strength training and resistance exercises stimulate muscle protein synthesis. Aim for 2-3 sessions per week.
- Eat enough protein - Consuming adequate protein helps maintain muscle. Shoot for 0.5-0.8 grams per pound of body weight daily.
- Address underlying causes - Managing health conditions and nutrient deficiencies can help minimize muscle wasting.
- Consider supplements - In some cases, supplements like creatine or amino acids may aid muscle growth. But speak with a doctor first.
The takeaway? Muscle loss is a common condition with major impacts on health. Staying physically active and eating a balanced diet with sufficient protein are key to maintaining muscle as we age. If you're concerned about unexplained muscle loss, see your doctor to identify any underlying issues. And don't forget - it's never too late to rebuild lost muscle through exercise! For personalized fitness and nutrition plans from our caring professionals, visit Balance Hormone Center today.