What is loss of muscle?
Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or degrade as a result of disuse or disease. This leads to a loss of muscle mass, strength, and function. Some common causes of muscle loss include:
- Aging - As we get older, muscle fibers degrade more rapidly. If strength training isn't maintained, we lose around 3-5% of muscle mass per decade after age 30.
- Poor nutrition - Not consuming enough protein or calories can lead to muscle wasting. Make sure your diet includes lean proteins like chicken, fish, eggs and dairy.
- Inactivity - When muscles aren't used regularly, they begin to shrink. Try to stay active with strength training 2-3 times per week.
- Illness - Certain diseases like cancer, AIDS, heart failure, etc. increase inflammation and metabolic changes that accelerate muscle loss.
- Medications - Steroids like prednisone can cause muscle wasting as a side effect. Always discuss medication side effects with your doctor.
- Immobility - Casts, splints and bedrest decrease muscle use leading to atrophy. Try isometric exercises during recovery periods.
Muscle loss can begin quickly - within 2 weeks of immobility or inactivity. Without intervention, a significant percentage of muscle mass may be lost in just a few months.
How can muscle loss be prevented and treated? Here are some key strategies:
- Do resistance training 2-3x per week to maintain muscle mass. Lift weights, use resistance bands, or do bodyweight exercises.
- Eat a high protein diet with 0.5 - 0.7 grams protein per pound of body weight daily. Consume 20-30 grams of protein every 3-4 hours.
- Try creatine monohydrate supplements - they may help boost strength and muscle growth.
- Get adequate sleep and manage stress - sleep deprivation and high stress accelerate muscle loss.
- Consider hormone therapy - testosterone and human growth hormone therapies could help in some cases, but discuss thoroughly with your doctor first.
- Physical therapy - PTs can recommend specific exercises tailored to your situation to prevent atrophy.
If you notice sudden, unexplained muscle loss or weakness, see your doctor promptly. Significant muscle loss can impact mobility and independence. But with prompt treatment, nutrition changes, exercise and PT, it may often be reversed. Don't wait - be proactive against muscle loss!
Let me know if you have any other questions! I'm always happy to provide more health and fitness tips. You can also call or visit Vitality Health Center to learn about our individualized programs to boost muscle growth, energy and vitality.