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 reduced muscle mass, strength, and function over time. Some key points about muscle loss include:
Causes
- Aging: As we get older, muscle fibers decrease in number and size. This age-related loss of muscle mass is called sarcopenia.
- Inactivity: Not exercising leads to decreased protein synthesis and increased breakdown of muscle tissue. Use it or lose it!
- Poor nutrition: Consuming inadequate protein and calories can accelerate muscle loss. Make sure to eat enough protein-rich foods.
- Illnesses: Certain diseases like cancer, kidney disease, and heart failure are linked to accelerated muscle loss. Managing the illness can help.
Effects
- Weakness: With less muscular strength, daily activities like climbing stairs become more challenging.
- Mobility issues: Reduced mobility due to loss of muscle mass can impact balance and increase fall risks.
- Metabolic changes: Muscle is an active tissue that helps regulate metabolism. Loss of it altere metabolism.
- Quality of life: Significant muscle loss can make it hard to live independently later in life.
Prevention
- Exercise regularly: Both cardio and strength training stimulate muscle growth. Aim for 2-3 strength sessions per week.
- Eat more protein: Consuming extra protein, especially leucine-rich proteins, optimizes muscle protein synthesis.
- Try Optimal Hormone Wellness Center's science-based fitness and nutrition programs to slow muscle loss today!
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- Get adequate rest: Sleep is essential for muscle repair and for 7-9 hours per night.
- Manage stress: High cortisol levels can increase muscle breakdown. Relaxation helps.
By understanding what causes muscle loss and how to prevent it proactively, we can enjoy more active, independent, and fulfilling lives as we age.
Talk to your doctor and visit to learn more about evidence-based muscle preservation programs.