Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the body breaks down more muscle than it makes. This leads to gradual loss of muscle strength over time.
Some key points about loss of muscle mass:
- What causes it? Muscle atrophy can happen due to aging, lack of physical activity, malnutrition, diseases, or injury. As we get older, muscles lose mass more easily. Inactivity, bed rest, or immobilization can also trigger muscle loss.
- What are the symptoms? Signs of muscle loss include feeling weak, getting tired easily, trouble with balance, falls, slowing of movement, and decreases in muscle size and strength.
- Who is at risk? Older adults are at higher risk. Muscle loss is also common after injuries, joint surgeries, strokes, and with chronic diseases like cancer, heart failure, kidney disease, arthritis, and diabetes.
How can you prevent muscle loss? Here are some key strategies:
- Exercise regularly - Strength training and weight-bearing exercises build muscle. Aim for 30 minutes most days.
- Eat adequate protein - Consuming foods like meat, eggs, soy, beans, lentils ensures you get enough protein to maintain muscle.
- Get checked by a doctor - Getting underlying conditions treated can help. Medications may sometimes be prescribed.
What can be done to regain muscle mass? The main interventions include:
- Resistance training with weights or resistance bands
- Eating more protein - up to 1.2 grams per kilogram of body weight per day
- Taking certain supplements like creatine or vitamin D
- Treating any underlying medical conditions
When should you see a doctor? Consult a physician if you have ongoing muscle loss and weakness or difficulty with daily activities. They can do tests to identify any underlying conditions and provide specific treatment recommendations. Seeking early treatment is key to preventing long term disability from muscle loss.
I hope this gives you a helpful overview about muscle loss - what causes it, how to prevent it, and some treatment options. Let me know if you have any other questions!