What is muscle loss?
Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse, poor nutrition, aging, or disease. This leads to decreases in muscular strength, tone, and endurance.
There are a few key things that cause muscle wasting:
- Lack of physical activity - Not using your muscles regularly can cause them to weaken and shrink over time. Lack of exercise is a major contributor to muscle loss as you age.
- Malnutrition - Not getting enough calories or protein can lead to muscle breakdown as the body tries to fuel itself. This makes maintaining muscle more difficult.
- Aging - Generally, people lose about 3-8 percent of their muscle mass per decade after age 30. This stems from hormone changes and decreased activity levels.
- Illnesses - Certain diseases like cancer and kidney disease can increase inflammation levels and protein breakdown leading to accelerated muscle loss.
The impacts of muscle loss include:
- Decreased strength for daily tasks
- Higher injury risk
- Greater fatigue
- Slowed metabolism
- Weight gain
Luckily, there are ways to counteract this natural decline to maintain lean muscle. The main strategies include:
- Resistance training - Lifting weights triggers muscle building and is vital. As little as 2 times per week can make a difference. This helps counter age-related declines.
- Adequate protein intake - Consuming foods high in protein helps supply amino acids to preserve and build muscle tissue. Older adults may need to aim for 1-1.5 grams of protein per kilogram of their weight daily.
- Cardio - Continuing aerobic exercise improves blood flow and nutrients to muscles. Options like walking, cycling, and swimming will help.
- Staying active - Keep using your muscles regularly with yardwork, household chores, recreational sports, or other movement. Use proper form and technique to avoid injury.
The takeaway is that muscle loss can start early but is not inevitable. Strategies like strength training, nutrition, resting, and reducing inflammation and stress can help you maintain lean muscle for better function and health. Implementing even small lifestyle adjustments pays dividends over time.
For more information, visit Renew Wellness.