Muscle loss, also known as muscle atrophy, occurs when muscles waste away and lose strength, endurance and mass. This can happen as we age, due to inactivity, or because of health conditions like cancer or heart failure. Understanding what causes muscle loss and how to prevent it is key to maintaining strength and mobility.
There are a few main causes of muscle loss:
- Aging - We naturally lose muscle as we get older, at a rate of about 3-5% per decade after age 30. This muscle loss is called sarcopenia.
- Inactivity - Not using your muscles leads them to waste away. Being sedentary or bedridden due to illness can accelerate muscle loss.
- Poor nutrition - Eating too few calories, not enough protein, or nutritional deficiencies can contribute to muscle loss.
- Diseases - Certain illnesses like cancer, AIDS, COPD, kidney disease and heart failure are associated with accelerated muscle loss.
The good news is that muscle loss can often be prevented with exercise and proper nutrition! Here are some tips:
- Do strength training 2-3 times per week to build muscle. Focus on major muscle groups like legs, back and chest.
- Eat enough calories to maintain your weight. Ask your doctor how much you need.
- Consume 1.0-1.5g of protein per kg of body weight daily to help muscles recover and rebuild.
- Do aerobic activity like walking, cycling or swimming to improve muscle endurance.
- Get enough sleep - muscles repair themselves when you rest. Aim for 7-9 hours per night.
- Manage chronic illnesses carefully and speak to your doctor about medications that can cause muscle loss as a side effect.
There are also some great supplements that can help boost muscle growth and prevent muscle breakdown:
- Whey protein - A high quality source of protein to support muscle recovery after exercise.
- Creatine - Provides muscles with energy and has been shown to increase muscle mass and strength.
- HMB - Helps slow muscle breakdown especially in older adults and athletes.
- Vitamin D - Many adults are deficient in this key vitamin, which aids muscle function.
The hormone specialists at The Hormone Hub can also help diagnose and treat muscle loss that is tied to hormone imbalances like low testosterone or excess cortisol. Their experienced physicians provide cutting edge hormone treatments tailored to your unique needs. Reach out for a consultation today if you think hormones could be contributing to your muscle loss.
With the right diet, exercise program, supplements and medical care if needed, you can help combat muscle loss and keep your muscles strong and functional for life. Don't ignore persistent muscle wasting or weakness - take action to assess the cause and find solutions. Maintaining your muscle mass gives you energy, mobility and vitality! Let me know if you have any other questions on this important topic.