Decreased muscle mass, also known as sarcopenia, is a common condition characterized by a loss of skeletal muscle tissue, muscle strength, and physical function. It tends to happen as people get older, typically starting around age 30, and can lead to many negative health outcomes if left untreated.
Some key points about decreased muscle mass:
- It is caused by a variety of factors like aging, lack of exercise, poor nutrition, and diseases or injuries
- Symptoms include feeling weak, struggling with daily tasks, frequent falls and fractures
- It increases the risk of disability, metabolic disorders, cardiovascular disease, and even mortality
- Strength training and getting enough protein are crucial to prevent and treat loss of muscle
- Treatment focuses on lifestyle changes like diet and exercise, but medications or hormone therapy may sometimes be used
There are a few common causes of decreased muscle mass:
- Aging - Starting as early as age 30, we naturally lose muscle mass and strength over time due to drops in hormones like testosterone and HGH as well as motor unit loss
- Inactivity - Not exercising enough causes muscle wasting, especially prolonged bedrest or immobilization
- Malnutrition - Consuming inadequate protein and calories leads to muscle loss over time
Some diseases and conditions can also accelerate muscle loss, like
diabetes,
kidney disease,
COPD,
cancer, and
hyperthyroidism. The use of certain drugs like
corticosteroids can cause decreased muscle mass as a side effect as well.
The symptoms and health impacts associated with loss of muscle can be significant:
- Feeling weak while doing routine activities like climbing stairs or carrying groceries
- Struggling to get up from a seated position or maintain balance
- Increased risk of falls and fractures of the hip or wrist
- Higher likelihood of developing insulin resistance or metabolic disorders
- Elevated inflammation levels that negatively impact heart health
- Greater fatigue, depression, loss of independence, and lower quality of life
Luckily, there are ways to prevent and address decreased muscle mass through lifestyle measures:
- Resistance training - Lifting weights triggers muscle protein synthesis and combats age-related declines
- Getting enough protein daily (at least 0.5g per lb of bodyweight) provides amino acids to build muscle
- Doing balance exercises helps maintain strength and reduce fall risk
- Eating more fruits and vegetables provides needed nutrients for muscle health
- Taking targeted supplements like creatine, vitamin D, omega-3s that support muscle growth
With a proactive, multifaceted approach focused on smart nutrition and exercise, it's possible to ward off significant muscle loss as you get older. But in moderate-severe cases, medications like hormone therapy or protein supplements may be used under a doctor's supervision at a clinic like Harmonize Wellness Clinic. Catching decreases in muscle mass early makes it easier to get back on track.