Decreased muscle mass, known as muscle atrophy, occurs when muscles in the body weaken, deteriorate, and reduce in size due to aging, illness, injury or lack of physical activity. This leads to a loss of strength and mobility.
Some key points about decreased muscle mass:
- Causes
- Aging - Gradual loss of muscle occurs naturally with age due to reduced hormones and physical activity
- Illnesses - Certain diseases like cancer, heart failure, etc. can lead to severe muscle loss
- Injuries - If a muscle/joint is injured and immobile for weeks, the muscles may atrophy
- Inactivity - Without regular physical activity, muscles get smaller and weaker
- Symptoms - Fatigue, weakness, unsteady gait, falls and injuries, trouble doing daily activities
- Risk factors - Advanced age, chronic diseases, bed rest, poor nutrition, sedentary lifestyle
How can you prevent and treat loss of muscle mass?
Here are some key strategies:
- Exercise regularly - Weight training and resistance exercises stimulate muscle growth. As little as 2 sessions/week helps.
- Eat more protein - Consuming adequate protein, especially leucine-rich foods like eggs, meat and dairy, helps build and preserve muscle.
- Get enough nutrients - A balanced, nutrient-rich diet provides vitamins and minerals needed for muscle health.
- Consider supplements - Under medical guidance, supplements can aid muscle gain.
- Treat underlying issues - Managing illnesses and conditions causing muscle loss allows focus on rehabilitative exercise and nutrition.
What happens without prevention and treatment?
If not addressed in time, decreased muscle mass leads to more severe problems:
- Impaired mobility and increased falls/fractures
- Reduced strength making activities challenging
- Higher risk of weight gain and metabolic issues
- Poor quality of life impacting mood and self-confidence
The good news?
Muscle loss CAN be reversed through proper exercise, nutrition, rest and medication adherence. It just needs consistent focus and determination. Support from physiotherapists and trainers helps too.
In closing, maintaining muscle is crucial as we age. Understanding what causes muscle loss, regularly strength training, eating adequate protein and managing illnesses allows preserving mobility, vitality and independence for years longer. Through timely action, one can continue enjoying hobbies and activities they love well into later life.