What is decreased muscle mass?
Muscle mass naturally decreases as we age, a condition known as sarcopenia. This age-related loss of muscle mass, strength and function can start as early as age 30. There are several factors that contribute to sarcopenia:
- Reduced levels of anabolic hormones like testosterone, growth hormone, and IGF-1. These hormones help build and maintain muscle mass. As we get older, their production decreases.
- Increased levels of catabolic hormones like cortisol. Cortisol breaks down tissues like muscle. Chronic stress leads to elevated cortisol which accelerates muscle loss.
- Decreased physical activity. Without resistance exercise to stimulate muscle growth, muscles atrophy over time. Sedentary lifestyles make sarcopenia worse.
- Poor nutrition. Getting adequate protein is crucial for building and maintaining muscle. Older adults tend to eat less protein rich foods like meats, eggs and dairy.
- Neuromuscular changes. Motor neurons that control muscle fibers deteriorate with age. This reduces communication between the nervous system and muscles.
- Muscle fiber changes. Fast twitch muscle fibers shrink and slow twitch fibers increase. Fast twitch fibers are more powerful and prone to atrophy.
What are the consequences of low muscle mass?
Decreased muscle mass doesn't just change our appearance. It can have profound effects on our health:
- Increased risk of falls and fractures. Muscle strength helps maintain bone density and prevent falls. Weakened muscles increase fall risk.
- Impaired mobility. Daily tasks like climbing stairs, carrying groceries and walking become difficult. Loss of leg strength reduces mobility.
- Weight gain. Muscle is metabolically active tissue that burns calories. Less muscle leads to slower metabolism and fat gain.
- Insulin resistance. Muscle helps remove sugar from the bloodstream. Less muscle decreases insulin sensitivity raising diabetes risk.
- Increased inflammation. Muscles produce compounds that reduce systemic inflammation. Less muscle allows inflammation to rise.
- Weakened immune system. Immune cells reside in muscle tissue. Declining muscle weakens immunity.
- Cardiovascular problems. Muscle loss is linked to atherosclerosis, hypertension and heart failure.
Clearly, maintaining muscle mass is critical for healthy aging. Here are some tips to prevent or reverse sarcopenia:
- Do resistance exercises 2-3x a week targeting major muscle groups. Weight lifting, elastic bands, and bodyweight exercises all stimulate muscle growth.
- Eat 0.5-0.8 grams of protein per kilogram of body weight daily. Consume protein rich foods at each meal. Whey protein supplements can help meet needs.
- Manage stress levels through yoga, meditation, social interaction, and restorative sleep. Chronic stress accelerates muscle loss.
- Optimize anabolic hormone levels through lifestyle, diet, and/or bioidentical hormone replacement from clinics like Vitality Health Center. Balancing hormones helps regain muscle mass.
- Increase daily physical activity with walking, gardening, swimming or other enjoyable activities. Staying active maintains muscle.
Reversing sarcopenia takes commitment but the payoff is huge - improved strength, mobility, metabolism and quality of life. Don't accept muscle loss as inevitable. Take action today to build and maintain your muscles for life!