Muscle loss, or muscle atrophy, refers to the gradual loss of muscle tissue over time. This occurs when muscle proteins break down at a faster rate than they are made. Muscle wasting can occur due to poor nutrition, aging, sedentary lifestyle, illness, or injury. Some key points about muscle loss include:
- Causes
- Aging - After age 30, adults lose 3-5% of muscle mass per decade. This rate increases after age 50.
- Inactivity - Not using your muscles leads them to waste away. Lack of exercise is a main cause of muscle loss.
- Malnutrition - Not getting enough calories or protein leads to muscle breakdown to get amino acids the body needs. This includes starvation, chronic diseases, and eating disorders.
- Consequences
- Weakness - Less muscle mass means less strength for daily activities. This increases the risk of falls and injuries.
- Lower metabolism - Muscle is metabolically active tissue. Less muscle decreases the calories your body burns at rest.
- Prevention
- Strength training and resistance exercises build muscle. This helps offset age-related muscle loss.
- Adequate protein intake, optimal is 0.5 - 0.9 grams per pound of body weight per day.
- Balanced diet with essential nutrients to support muscle synthesis.
- Treatment
- Determine the underlying cause, whether medications, poor nutrition, sedentary lifestyle, etc., and treat appropriately under doctor supervision.
- Incorporate strength training 2-3 times per week along with proper protein intake.
- Physical therapy and rehabilitation can help rebuild muscle strength after injury/illness.