Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse, poor nutrition, aging, or disease. This leads to reduced muscle strength, coordination, and mobility. Some key points about muscle loss include:
- Causes
- Lack of physical activity - When muscles are not used regularly, they begin to shrink and weaken. Being bedridden or sedentary accelerates muscle loss.
- Aging - People tend to lose muscle mass and strength as they get older, typically starting around age 30. This age-related loss is called sarcopenia.
- Poor nutrition - Not eating enough protein and calories can lead to decreased muscle synthesis and enhanced breakdown of muscle proteins.
- Illness/injury - Certain diseases and injuries increase inflammation and protein breakdown, promoting rapid muscle wasting. Examples are cancer, sepsis, burns, and injuries requiring casting/immobilization.
- Effects
- Reduced strength - Loss of muscle fibers translates into reduced ability to exert force and carry loads. This makes it harder to perform daily activities.
- Increased fatigue - More effort is required to complete tasks, resulting in greater feelings of tiredness.
- Decreased mobility - Muscle loss negatively impacts balance, gait, and coordination, raising fall risk. It also reduces joint range of motion.
- Prevention
- Resistance training - Lifting weights triggers muscle building and reduces age-related muscle wasting. Aim for 2-3 sessions per week.
- Adequate protein intake - Consuming foods high in protein (meat, eggs, dairy) provides amino acids to synthesize new muscle. Older adults may need to eat more protein.
- Physical activity - Using your muscles regularly promotes muscle preservation. Strive for 150 minutes of moderate exercise per week.
- Treatment
- Exercise training - Aerobic, resistance, and balance exercises help rebuild muscle lost due to atrophy. Supervised rehab programs are very effective.
- Protein supplementation - Consuming protein shakes/bars between meals can help boost protein intake to support muscle growth, especially if dietary intake is inadequate.
- Medication - Certain drugs can help treat muscle wasting depending on the underlying cause. Creatine supplements may also help increase muscle mass.
I hope this overview on muscle loss gives you a good understanding of what causes it, its impacts, and how to counteract age- and disuse-related muscle atrophy through exercise and nutrition! Let me know if you have any other questions.