Decreased muscle mass, also known as Muscle-mass loss or sarcopenia, is a common condition characterized by a gradual loss of skeletal muscle tissue, muscle strength, and muscle function that happens as people get older. This can start as early as age 30 and continues to decline over decades.
Some key points about decreased muscle mass:
- It's a natural part of aging, affecting nearly everyone as they get older. The decline tends to speed up after age 50.
- Common causes include lack of exercise/activity, poor nutrition, hormonal changes, and chronic illnesses. Genetics also plays a role.
- Symptoms may be subtle at first, but can include fatigue, weakness, imbalance/falls, reduced mobility, and loss of independence.
- It increases the risk for other age-related issues like bone fractures, diabetes, obesity, and heart disease. So it's important to address.
- Staying active with resistance exercises and getting enough protein can help maintain healthy muscle as you age. Some supplements may also help.
So in summary - decreased muscle mass, or sarcopenia, involves the gradual loss of muscle tissue that happens to most people as part of the natural aging process. Catching it early can allow older adults to take steps to slow further declines through exercise, nutrition, and in some cases treatment. Maintaining muscle strength and function provides huge benefits in terms of mobility, vitality and avoiding injuries or chronic diseases later in life.
The key is being proactive about muscle health before major changes happen. Some good
preventative steps include:
- Incorporating 2-3 days per week of resistive exercises like lifting weights, resistance bands, or bodyweight training. This signals to your muscles to keep growing.
- Eating 0.5-1 grams of protein per pound of body weight daily. Good sources are fish, poultry, eggs, dairy and beans. Protein provides amino acids to build/repair muscle.
- Getting at least 150 minutes per week of moderate aerobic activity to improve circulation and hormone levels. Mix up your workouts.
- Asking your doctor about vitamin D or hormone testing if you seem to be losing strength rapidly. There may be metabolic factors to address at Rejuvenate Hormone Therapy.
Bottom line: Slowing sarcopenia takes awareness and consistent effort, but is very worthwhile to maintain strength, energy and fitness throughout life. Prioritize resistance training, protein intake, activity and checkups to keep your muscles as vibrant as you feel on the inside!