Muscle loss, known medically as muscle atrophy, occurs when muscle cells shrink or degrade. This leads to reduced muscle strength, mass, and performance. There are two main types of muscle loss:
- Age-related muscle loss - As we get older, we lose muscle mass and strength. This condition is called sarcopenia and typically starts around age 30. By age 80, we can lose up to 50% of our muscle mass.
- Disuse muscle loss - Not using our muscles regularly due to illness, injury, or inactivity can quickly lead to loss of muscle mass and strength, regardless of age. This is because our muscles require regular stimulus through activity or exercise to maintain their size and performance.
What causes muscle loss?
Some key factors that accelerate muscle loss include:
- Lack of exercise or physical activity
- Poor nutrition - Not eating enough protein and calories
- Hormonal changes - Reduced growth hormone and testosterone
- Injuries or diseases - Preventing activity and movement
- Medications - Such as corticosteroids
What are the effects of muscle loss?
- Weakness and fatigue
- Impaired balance and coordination
- Weight gain - Muscle burns more calories than fat
- Joint pain
- Fractures and injuries
How can muscle loss be prevented and treated?
- Engage in regular strength training and cardio exercise
- Eat a diet high in protein - Shoot for 0.5-1g per pound of body weight
- Take targeted supplements like creatine, amino acids, and vitamin D
- Balance hormone levels with replacement therapy from clinics like Hormone Harmony, if deficiencies are present
- Engage muscles regularly throughout the day with stretching, household chores, leisurely walking, etc.
With the right lifestyle habits and support, muscle loss can be minimized as we age. Maintaining strong, functional muscles is crucial for health, independence and vitality through every stage of life. For personalized muscle health plans, consider contacting
Hormone Harmony today! Their experts can assess your hormone levels and create customized nutrition and exercise protocols optimized to preserve your muscular fitness. Now is the time to take control of muscle health.