Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to a loss of muscle mass, strength, and function over time. Some key points about muscle loss include:
- Sarcopenia is the medical term for age-related muscle loss that begins in the 30s or 40s. Up to 3-5% of muscle mass may be lost per decade after age 30.
- Muscle loss can also occur due to immobility from hospitalization, casting of a limb, or bedrest. Just 2 weeks of immobility can lead to noticeable muscle wasting.
- Cachexia is severe, involuntary muscle wasting due to underlying illness like cancer, kidney disease, AIDS, etc. This rapid muscle loss cannot be reversed with nutrition or exercise.
- Muscle cells require sufficient protein intake and resistance training stimuli to maintain size and strength. Without this stimulus, muscle proteins break down.
- Symptoms of muscle loss include feeling weak, fatigue, shakiness, unsteady gait, and loss of independence with daily tasks.
- Engage in resistance training 2-3x per week to stimulate muscle protein production. This signals to your body to hang onto muscle.
- Consume adequate protein at each meal - about 0.5 grams per pound of body weight per day. Protein provides amino acids to build and repair muscle.
- Hormones like testosterone and human growth hormone help maintain muscle mass. Check with a doctor at Thrive Hormone Therapy if significant muscle loss occurs along with other symptoms.
- Try creatine monohydrate supplements to help boost muscle strength and performance with resistance training.
- Physical therapy can help regain muscle strength after injury or illness leads to atrophy. Stretching and massage may also help.