Muscle loss - Vitality Health Center

What is Muscle Loss?

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:

• It can happen at any age, but becomes more common as we get older. After age 30, adults lose about 3-5% of their muscle mass per decade if they remain inactive.
• Sarcopenia is the medical term for age-related muscle loss. It starts around age 40 and worsens after age 65.
• Many factors can accelerate muscle loss, like bed rest, injuries, poor nutrition, and diseases like cancer or heart failure. The medical term for this is cachexia.
• Loss of strength due to muscle loss can make daily tasks more challenging and increase the risk of falls and fractures.
• Exercise and nutrition are vital for building and maintaining muscle as we age. Resistance training and getting enough protein are key.

How does muscle loss happen?

Muscle loss occurs when muscle protein degradation outpaces protein synthesis. Essentially, more muscle proteins are being broken down than made. This shifting balance can happen for several reasons:

• Lack of mechanical loading - Not using your muscles via physical activity triggers loss.
• Poor nutrition - Not getting enough calories or protein reduces muscle building.
• Altered hormones - Changes in hormones like testosterone, growth hormone, and cortisol impact muscle.
• Inflammation - High inflammation breaks down tissues over time.

What are the consequences of muscle loss?

The gradual wasting away of muscle that occurs with age has significant health and functional implications:

• Loss of strength, stamina, balance, and mobility
• Increased risk of falls and fractures
• Impaired ability to carry out daily activities
• Weight gain due to slower metabolism
• Higher mortality risk

How can you prevent muscle loss?

While some muscle loss is inevitable with aging, many lifestyle measures can slow this decline:

• Do resistance training at least 2-3 times per week
• Meet protein needs (0.5-0.7 g per lb of body weight daily)
• Engage in regular cardiovascular exercise
• Manage conditions like diabetes and heart disease
• Get sufficient sleep and manage stress levels

Building lean muscle tissue through smart exercise and nutrition strategies can help mitigate age-related muscle wasting. Talk to your doctor or visit Vitality Health Center about additional ways to preserve muscle health. Maintaining as much strength and mobility into later life has huge impacts on independence, vitality, and longevity.