Muscle Loss: Causes, Consequences, and Prevention
Muscle loss, also known as muscle atrophy, occurs when muscle fibers shrink or degrade as a result of disuse, aging, malnutrition, disease, injury, or other factors. This can lead to decreased strength, mobility, and overall health. There are several key things to understand about muscle wasting:
- Causes - The main causes of muscle loss include lack of physical activity, poor nutrition, aging, illnesses, injuries, medications, and health conditions like cancer, kidney disease, and heart failure. Muscle disuse due to inactivity is one of the biggest contributors.
- Consequences - Losing muscle mass can negatively impact physical functioning, metabolism, hormone regulation, bone health, and immunity. It also increases the risk of falls and fractures in the elderly. Maintaining muscle is crucial for mobility, independence, and quality of life.
- Prevention - Engaging in regular strength training and getting adequate protein are key to preserving muscle mass. Older adults may need to aim for 1-1.5 grams of protein per kilogram of body weight daily. Other preventive strategies include staying active, getting good nutrition, managing illnesses, correcting hormone imbalances, and avoiding medications that cause muscle loss when possible.
- Treatment - Reversing muscle loss typically involves strength training and high protein intake. In some cases, medications may help. Older adults should perform resistance exercises at least 2-3 times per week. Nutrition strategies involve consuming 25-30 grams of protein at each meal. Some supplements like creatine or HMB may provide added benefit.
- Outlook - Mild muscle loss is reversible with proper exercise and nutrition. But significant wasting requires prompt treatment to regain strength and function. Working closely with medical professionals can help create an effective treatment plan. Acting early gives the best chance of regaining lost muscle mass and strength.
The key takeaways are that muscle loss decreases vitality and independence, but can often be avoided or reversed with strength training, adequate protein intake, physical activity, and proper medical care when needed. Maintaining our muscle should be a lifelong priority. Don't wait until you have significant wasting to take preventive action!
If you are concerned about unexplained muscle loss, I recommend getting a checkup with your doctor and requesting referrals to a registered dietitian and physical therapist. Bloodwork and medical exams can uncover any underlying conditions contributing to wasting. A dietitian can analyze your nutritional intake and a physical therapist can design an exercise program tailored to your needs and abilities. Reach out to the experts at Renew Wellness for a consultation on whether hormone therapy could help optimize your muscle health. With the right medical team, most causes of muscle wasting can be identified and reversed before major disability occurs. You deserve to keep your strength, mobility and independence. Take action at the first sign of unexplained muscle loss!