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Loss of muscle mass, also known as muscle atrophy, occurs when muscles in the body weaken, deteriorate, and reduce in size. This often happens due to aging, lack of physical activity, or diseases that affect the nerves or muscles.
Some key points about loss of muscle mass:
- It can happen at any age, but is most common in older adults. After age 30, adults lose 3-5% of muscle mass per decade. After 50, this rate increases to 1-2% loss per year.
- Disuse atrophy occurs when muscles aren't used regularly and become smaller and weaker. This can result from lack of exercise, sedentary lifestyle, or being bedridden.
- Nerve damage, also called neuropathic atrophy, happens when disease or injury affects the nerves that control muscles. Examples are amyotrophic lateral sclerosis (ALS), polio, spinal cord injuries.
- Some medical conditions directly attack muscle fibers, like muscular dystrophy. Others affect hormones needed to maintain muscle, like low testosterone levels.
What are the impacts?
- Difficulty with daily tasks like climbing stairs, carrying objects, balancing. Increased risk of falls and fractures.
- Weight gain due to lower metabolic rate. Muscles burn more calories than fat at rest.
- Higher chance of insulin resistance and type 2 diabetes. Muscles play an important role in blood sugar regulation.
- Decreased bone mineral density and osteoporosis. Resistance from muscle contraction stimulates bone growth.
How can you prevent or treat loss of muscle mass?
- Exercise regularly with strength training and weight-bearing activity. This stimulates muscle protein production.
- Eat adequate protein. Experts recommend 0.8-1 gram per kg of body weight per day.
- Address underlying illness with proper treatment. Medications may help conditions causing excess muscle breakdown.
- Consider supplements like creatine, vitamin D, omega-3s. Some show benefits for preserving muscle.
In summary, loss of muscles leads to reduced strength, mobility issues, and higher risk of metabolic disorders. Staying physically active, eating nutritious protein-rich foods, and managing chronic diseases can help sustain healthy muscle as you age. Let me know if you have any other questions!