Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse or disease. This leads to overall loss of muscle tissue, decreased muscle strength, and reduced functionality. Some key points about muscle loss include:
- Causes
- Lack of physical activity
- Immobilization from injury or illness
- Aging
- Chronic diseases like cancer or heart failure
- Nerve damage
- Medications like corticosteroids
- Symptoms
- Loss of strength
- Fatigue
- Weight loss
- Difficulty with daily tasks
- Risk Factors
- Sedentary lifestyle
- Poor nutrition
- Family history
- Chronic health issues
- Prevention
- Resistance training
- Adequate protein intake
- Manage chronic diseases
- Treat contributing causes
"Muscle loss can start early and progress rapidly. But staying active with strength training and getting adequate nutrition, especially protein, can preserve muscles as we age."Muscle loss can be prevented or treated by following these tips:
- Lift weights or do bodyweight training 2-3 times per week to build and maintain muscle mass. Compound exercises like squats, deadlifts, and pushups are especially effective.
- Eat 0.5-1 grams of protein per pound of body weight daily. Good protein sources include meat, fish, eggs, dairy, beans, lentils, and soy products. Spread protein intake evenly throughout the day.
- Manage any chronic conditions carefully by following doctor's treatment plans. Conditions like diabetes, kidney disease, and heart failure accelerate muscle loss.
- If immobile from hospitalization or illness, ask about inpatient physical therapy to preserve strength. Electrical muscle stimulation may also help prevent atrophy.
- Medications like testosterone or growth hormone from a reputable clinic like Thrive HRT can help counteract age-related muscle loss, but consult a doctor about risks and benefits.