Decreased muscle mass - Hormone Health Center

Decreased Muscle Mass

Decreased muscle mass, also known as muscle atrophy or sarcopenia, refers to the gradual loss of muscle tissue due to aging, lack of physical activity, poor nutrition, or disease. It is characterized by overall weakness, fatigue, and reduced quality of life.

Some key points about decreased muscle mass:

• It begins for most people around age 30. By age 50, the average person has lost 10-15% of their muscle mass. This progresses rapidly after age 60.
• Lack of exercise and protein intake are major causes. Without strength training to stimulate growth, muscles atrophy. Inadequate protein also leads to breakdown of muscle for energy.
• Diseases like cancer, heart disease, arthritis, and diabetes contribute by increasing inflammation and metabolic issues. Medications can also impact muscle health.
• Symptoms include feeling physically weak, sore, or tired easily during daily activities. Balance issues, falls, and reduced mobility are also common.

To prevent and treat loss of muscle mass, these steps are recommended:

• Engage in strength training using weights, resistance bands, or your bodyweight 2-3 times a week. This stimulates growth of lean muscle mass.
• Eat adequate protein - about 0.5 grams per pound of body weight per day. Good sources are meat, eggs, dairy, beans, lentils, and soy.
• Do balance exercises like yoga or Tai Chi to improve mobility and prevent falls. Walking daily also helps.
• Get screened for nutrient deficiencies and underlying conditions. Your doctor can recommend treatment plans for deficiencies and diseases contributing to the problem.
• Consider taking supplements like creatine, vitamin D, or omega-3s if diet is inadequate. Some protein supplements can also help fill gaps.

The good news is that the loss of muscle is preventable and can often be reversed through lifestyle measures. Implementing a balanced fitness and nutrition program tailored to your needs can help build strength, independence, and energy as you age. Maintaining muscle is crucial for health and function.