What is Loss of Muscle?
Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade due to lack of use or disease. This leads to weakness, fatigue, and reduced quality of life.
Some key points about muscle loss:
- It can happen at any age, but is more common as we get older. Age-related muscle loss is called sarcopenia.
- Many factors cause muscle loss, including lack of physical activity, poor nutrition, hormonal changes, and chronic diseases.
- Muscle loss leads to fatigue, weakness, higher risk of falls and fractures, and reduced ability to do daily tasks.
- Strength training and proper nutrition, especially adequate protein, can help prevent and even reverse muscle loss.
"Use it or lose it" is an apt phrase when it comes to our muscles. Staying active gives our muscles reason to stick around.
Some common causes of muscle loss include:
- Aging - We lose muscle mass and strength as we get older. Sarcopenia affects over 50 million people worldwide.
- Inactivity - Not using muscles regularly leads them to shrink. Even a few days of bed rest results in noticeable loss of strength.
- Poor nutrition - Not eating enough protein and calories causes the body to break down muscle for energy.
- Diseases - Certain illnesses and treatments like chemotherapy speed up muscle loss.
The key is strength training to maintain and build muscle. It's never too late to start a regimen of resistance exercises using free weights, weight machines, resistance bands, or your own bodyweight.
- 2-3 sessions per week is effective
- Target major muscle groups - legs, hips, back, chest, shoulders, arms
- Lift challenging weights
- Focus on good form
Combined with sufficient protein intake, strength training can help us maintain and even gain muscle as we age. Though muscle loss is common, it can be prevented and treated with the right lifestyle approach. The earlier you start, the better!