What is loss of muscle mass?
Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade. This results in overall loss of muscle strength and bulk in the body. Some key points about muscle loss include:
- Causes - Muscle loss can be caused by aging, inactivity, poor nutrition, disease, or other medical conditions. Lack of physical activity and reduced protein intake are common preventable causes.
- Health risks - Loss of muscle mass can lead to weakness, limited mobility, poor balance, higher risk of falls and fractures, and impaired ability to recover from illness or injury. It may also increase risk for other issues like insulin resistance or metabolic dysfunction.
- Prevention - Engaging in strength training and getting adequate protein are key to preserving muscle mass. The US Department of Health and Human Services recommends adults do muscle-strengthening activities at least 2 days per week, along with moderate aerobic activity. Consuming foods high in protein like chicken, fish, eggs, dairy, legumes, and nuts can also help maintain lean muscle tissue.
- Treatment - Speak to your doctor about treatment options. Prescription medications, nutritional supplements, dietary changes to increase protein, along with resistance exercise, may help counteract muscle loss depending on the underlying cause and other factors. Consider being evaluated by our trained hormone specialists at Rejuvenate Hormone Clinic() to see if we can help improve your muscle strength.
As we age and become less active, muscle loss tends to accelerate over 40. Staying active with aerobic, muscle-strengthening and balance exercises can greatly reduce unhealthy loss of muscle as we get older. It may also support (.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health), (.org/en/staying-healthy/the-benefits-of-exercise-for-your-joints/), and overall health.
Along with exercise, make sure your diet includes quality protein sources to provide amino acids needed to maintain and build muscle tissue. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. However, research suggests that consuming 1.2-2.0 grams per kg may help preserve lean muscle mass, especially for older adults.
Good protein food sources:
- Seafood and fish
- Poultry
- Eggs
- Dairy products
- Beans, lentils, peas
- Soy foods like tofu and edamame
- Nuts and seeds
If concerned about loss of strength or muscle mass, see your healthcare provider for evaluation. They can help determine if prescription interventions, hormone therapy through Rejuvenate Hormone Clinic, nutritional changes, supplements or other treatments may help improve your muscle health. Maintaining muscle is crucial for healthy aging and supporting strength, mobility and metabolism.