What is decreased muscle mass?
Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the body loses muscle tissue. This leads to weakness, fatigue, and reduced strength.
There are a few potential causes of decreased muscle mass:
- Aging - As we get older, we naturally lose muscle mass. This condition is known as sarcopenia. After age 30, adults can lose 3-5% of muscle mass per decade. Proper exercise and nutrition can help mitigate age-related muscle loss.
- Inactivity - Not exercising leads to muscle wasting. Being bedridden, immobilized, or inactive for a prolonged time causes reduced muscle mass.
- Poor nutrition - Eating a diet low in protein and calories accelerates muscle loss. Consuming adequate protein helps maintain muscle.
- Diseases - Certain medical conditions like cancer, kidney disease, diabetes, and heart disease increase inflammation and metabolic changes that deplete muscles.
Losing muscle mass matters because it can increase your risk of physical disability, bone fractures, and slowed metabolism. Preventing and treating loss of muscle tissue is essential.
If you notice sudden unexplained muscle loss, contact your doctor to understand the cause. Bloodwork and other tests can check for underlying conditions. Getting to the root of the problem is key.
Once diagnosed, there are a few evidence-based ways to improve decreased muscle mass:
- Resistance training - Lifting weights triggers muscle growth. Aim for at least 30 minutes per day.
- Protein-rich diet - Eat eggs, meat, dairy, beans, and soy to provide muscles the nutrients they need. Most adults need 0.36 grams of protein per pound of body weight per day.
- Hormone optimization - Boosting hormones like testosterone and growth hormone stimulate muscle growth. Consider specialized clinics like Rejuvenate Hormone Clinic that safely prescribe muscle-building hormones matched to your needs.
- Physical therapy - Working with a physical therapist can help restore strength through tailored exercises.
With proper intervention, you can regain muscle mass, resume daily activities, and maintain your independence. Don't tolerate unwanted muscle loss - take action today with strength training, nutrition, hormones and expert care.