Loss of muscle, also known as muscle atrophy, occurs when muscle cells shrink or degrade. This leads to overall loss of muscle mass and reduced muscle strength.
There are a few common causes of muscle loss:
- Age-related muscle loss (sarcopenia): As we get older, muscle fibers degrade more rapidly. This natural decline typically begins around age 30.
- Disuse atrophy: Not using your muscles leads them to waste away. This can occur after injuries or during long periods of inactivity.
- Diseases: Certain illnesses and chronic conditions can spur excess muscle breakdown. Examples are cancer, kidney disease, diabetes, and heart failure.
The impacts of muscle loss include:
- Decreased strength for carrying out daily activities
- Reduced mobility and loss of independence
- Higher injury risk from falls
- Increased fatigue and lethargy
- Weight gain as muscle is replaced by fat
So what can you do? The key is
strength training and ensuring adequate protein intake. Lifting weights triggers muscle protein growth, counteracting loss. For optimal results, it's recommended adults do muscle-strengthening activities at least 2 days per week along with cardio. Consuming sufficient dietary protein (about 0.5 g per lb of body weight daily) gives your body the amino acid building blocks it requires to maintain and build muscular tissue.
If you're concerned about significant, unexplained muscle loss, see your doctor.
Blood tests can check hormone levels and rule out underlying illnesses. In some cases, hormone therapy may help counter deficiencies that impact muscle health.
Hope this gives you a helpful overview on what causes muscle loss and some ways to combat it! Let me know if you have any other questions.