Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade due to disuse or disease. This leads to weakened muscle strength and function. There are a few key things to understand about loss of muscle:
- Causes - Muscle loss can be caused by lack of physical activity, poor nutrition, aging, illnesses, injuries, or medical treatments. As we get older, muscle naturally atrophies due to declines in hormones and protein synthesis. Other health conditions like cancer, heart disease, and neurological disorders can accelerate muscle loss.
- Symptoms - Common signs of muscle loss include less strength during routine activities, fatigue or tiredness, weight loss, loose fitting clothes or watches, trouble balancing, joint aches, and slowed reflexes or reactions.
- Risk Factors - Older adults over 50 years old are at highest risk. Other risks include a sedentary lifestyle, malnutrition, chronic diseases, muscle injuries, medications, smoking, and more. Those recovering from surgeries or hospitalization are also vulnerable.
- Diagnosis - Doctors can diagnose muscle loss via a physical exam checking muscle size and strength. They may order blood tests checking hormone, protein or vitamin levels. Or they may analyze body composition looking for lower muscle mass percentages.
- Prevention - Engaging in strength training and getting enough nutrition, especially protein, can help maintain healthy muscle as we age. Around 30 grams of protein at each meal can minimize muscle breakdown after 50 years old. Walking daily and doing total body resistance exercises two or three times a week also helps.
- Treatment - Eating a high protein diet, taking supplements if needed, staying active, getting enough sleep and correcting underlying causes can help regain lost muscle or prevent further wasting. Some medications may be prescribed too. Working closely with health professionals is key.