Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade over time. This leads to a loss of muscle strength, coordination, and endurance. Some key points about muscle loss include:
Causes - Muscle loss can be caused by aging, inactivity, poor nutrition, illness, injuries, and certain medications or health conditions. As we get older, we naturally lose muscle mass in a process called sarcopenia.
Symptoms - Common signs of muscle loss are feeling weaker, fatigue, shakes or tremors, balance issues, and just visually seeing smaller muscles. It becomes difficult to do daily tasks like climbing stairs, carrying loads, or even getting up from a chair.
Health Risks - Loss of muscle mass can lead to longer recovery times, bone loss, suppressed immune function, blood sugar issues, increased injury risk, and a reduced metabolism. Maintaining lean muscle as we age is very important for mobility, vitality, and lifespan.
Prevention Tips - Engaging in strength training 2-3 times per week can help build and maintain muscle. Getting enough protein, vitamins (especially vitamin D), and staying hydrated is also key. Even light aerobic activity helps send blood and nutrients to nourish muscles.
Treatment - Reversing muscle loss requires strength training to failure using weights, resistance bands, or even bodyweight exercises like squats, lunges and push-ups. Following an exercise plan tailored to your abilities along with sufficient protein intake (0.5 - 0.7g per lb of body weight daily) can help regain lost muscle. In some cases, medications may be prescribed too.
Supplements - Talk to your doctor at Harmonize Health before taking any supplements. Some that may help treat muscle loss include creatine, calcium, vitamin D, omega-3s, and certain amino acids like leucine. Protein powder to hit higher daily protein goals can also be beneficial.
In summary, muscle loss is a common condition especially in seniors that leads to detrimental effects on strength, mobility, and vital organ function. Staying physically active with proper nutrition can help mitigate and treat the loss of muscle mass as we age. Let me know if you have any other questions!