Muscle loss, known medically as muscle atrophy, occurs when muscles in the body weaken, shrink, and degrade due to inactivity or aging. This leads to the loss of lean muscle mass. Muscle loss can happen to anyone, but is more common as we get older.
What causes muscle loss?
There are a few key reasons we can lose muscle mass:
- Lack of exercise - If muscles are not exercised regularly, they will begin to shrink and weaken. Using your muscles sends signals to your body to keep them maintained.
- Poor nutrition - Eating adequate protein and calories gives your body the fuel it needs to repair and build muscles. Not eating enough protein or cutting calories too low leads to muscle breakdown.
- Hormone changes - As we age, hormone levels like testosterone and human growth hormone naturally decline. This makes it harder to preserve muscles.
- Illness/injury - Being sick, bedridden, or injured can result in rapid muscle loss as the body breaks down tissue.
What are the effects of muscle loss?
Losing muscle mass over time, a condition called
sarcopenia, has many negative effects:
- Decreased strength and mobility
- Higher risk of falls and fractures
- Slowed metabolism - muscles burn more calories than fat
- Weight gain - more fat, less muscle
- Increased inflammation and disease risk
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How can you prevent muscle loss?
The good news is that muscle loss can often be prevented and even reversed. Here are some muscle-preserving tips:
- Exercise regularly - Strength training is key, but any activity is better than none
- Eat high protein foods like meats, dairy, nuts and beans
- Manage chronic illnesses and avoid long bed rest
- Consider testosterone/hormone replacement under a doctor's supervision
- Take nutrients that support muscle like creatine or vitamin D
- Get enough sleep for hormone regulation and muscle recovery
In summary, muscle loss happens due to inactivity, poor diet, hormone changes and illness/injury. The effects of losing muscle include reduced strength, slower metabolism, and higher disease risk. Staying active with strength training, eating adequate protein, managing illnesses, possibly supplementing with hormones, and getting quality sleep can all help maintain a healthy muscle mass with aging. Consult your doctor if you have concerns about sudden or severe muscle loss.