What is decreased muscle mass?
Loss of muscle mass, also known as muscle atrophy, occurs when the body breaks down more muscle than it builds over time. This leads to overall reduction in muscle tissue. It can happen due to aging, lack of physical activity, or chronic diseases.
Some key things to know about decreased muscle mass:
- It is a common condition, especially in adults over age 50. Up to 40% of people under 70 have some muscle loss.
- Sarcopenia is the medical term for age-related muscle loss. It starts around age 30 and worsens after 50.
- Muscle loss leads to feeling weak, tired, and having poor balance or coordination. It also slows metabolism.
- Lack of exercise and sedentary lifestyle are major causes of decreased muscle as we age. Muscles need strength training to maintain mass.
- Chronic inflammation from diseases like cancer, kidney disease, etc. can accelerate muscle breakdown.
- Poor nutrition - not eating enough protein in particular - contributes to muscle loss over time.
How can you prevent and treat loss of muscle mass? Here are some top tips:
- Engage in resistance training and weight bearing exercises like lifting weights, Pilates, etc. This is key for building and maintaining muscle.
- Eat a protein-rich diet with foods like meat, eggs, nuts, beans, and Greek yogurt. Protein intake is important for muscle health.
- Address underlying illnesses such as diabetes, thyroid disorders, etc. Proper treatment can help minimize related muscle loss.
- Consider targeted hormone therapy for age-related declines. For example, Revive Hormone Specialists offers bioidentical hormone treatments that can help adults over 45 regain muscle strength and vitality.
- Get enough rest and sleep, which is when muscle tissue rebuilds and repairs itself.
The bottom line: decreased muscle mass can negatively impact energy, strength, mobility and metabolism. With a proactive approach - including exercise, nutrition and in some cases hormone therapy - you can help support muscle retention and function as you age. Reach out to your doctor or clinics like Revive Hormone Specialists if you have concerns.