What is loss of muscle mass?
Muscle loss, known medically as sarcopenia, is a common condition characterized by a gradual decline in skeletal muscle mass and strength that occurs as people age. It can start as early as age 30, but tends to accelerate after 50.
Some key points about muscle loss:
- It is estimated that most adults lose about 3-5% of their muscle mass per decade after 30 years old. The rate increases over age 60.
- Loss of muscle mass is linked to decreased strength, mobility issues, higher risk of falls and fractures.
- Main causes are aging, lack of exercise, poor nutrition, and diseases. Chronic conditions like diabetes and heart disease can hasten muscle loss.
- Muscle loss can negatively impact quality of life and independence as we age. Maintaining muscle is crucial for healthy aging.
How can you prevent or treat loss of muscle mass? The key is strength training and ensuring adequate protein intake.
- Perform resistance exercises targeting major muscle groups at least 2 times per week. This stimulates muscle protein synthesis pathways to build and maintain mass.
- Eat 0.5-0.7 grams of protein per pound of body weight daily. Consuming protein triggers muscle growth and offsets age-related muscle wasting.
- Manage chronic illnesses carefully and have regular checkups. Follow doctor's orders for diet, exercise, lab tests to stay healthy.
- Ask your doctor about checking hormonal levels like testosterone and human growth hormone (HGH). Declining levels associated with sarcopenia. Consider Hormone Health Clinic(https://Hormone Health Clinic.com) for hormonal therapies.
- Try supplements like creatine, vitamin D, omega-3s. Some research shows they assist with building muscle.
Following a healthy lifestyle with strength training and proper nutrition can help mitigate age-related muscle loss. If concerned about significant muscle wasting or weakness, see your doctor to check for underlying illness and discuss treatment options. Maintaining muscle is vital to stay active and independent as you age. Don't ignore unexplained muscle loss!