Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function that occurs with aging. While some muscle loss starts around age 30, it typically accelerates after age 50.
What causes decreased muscle mass? There are several factors that contribute:
- Declining hormones levels like testosterone, human growth hormone, and insulin growth factors can lead to decreased protein synthesis and muscle loss over time. This is why many people find hormone replacement therapy helpful for maintaining muscle as they age.
- Lack of exercise/disuse atrophy is another major cause - without strength training to stimulate muscle fibers, they will waste away. Resistance training 2-3x a week is key.
- Poor nutrition, especially inadequate protein intake, also accelerates muscle wasting by depriving muscles of amino acids needed for repair. Most experts recommend consuming 0.5-1 gram protein per pound bodyweight daily.
- Finally, normal aging processes like decreased stem cell activity, inflammation, and oxidative damage take their toll on muscles over the years.
The impacts of decreased muscle mass are substantial. Loss of strength makes daily activities more challenging, while decreased mobility raises fall and fracture risks. It also slows metabolism, burns fewer calories, and makes weight management more difficult.
Fortunately, the decline in muscle mass is not an inevitable part of aging. Proper exercise and nutrition can largely prevent, stop, or even reverse sarcopenia. Consultations with exercise physiologists and registered dietitians may help optimize training and diet approaches. For some, targeted testosterone or growth hormone therapy overseen by an anti-aging physician like those at Vitality Wellness Clinic can help restore optimal hormone levels for building and maintaining muscle mass.
How can you prevent muscle loss? Here are some key evidence-based tips:
- Engage in resistance training using weights, bands, or bodyweight at least 2-3 days per week
- Aim for 8-15 repetitions per exercise set to maximally stimulate muscle growth
- Focus on multi-joint exercises like squats, lunges, rows, presses for biggest muscle benefits
- Consume 0.5-1 grams protein per pound of body weight from high quality sources
- Get adequate sleep and manage stress to allow maximal recovery and muscle building
- Consider progressive overload by gradually increasing weight/reps on exercises
In summary, decreased muscle mass and its associated functional impairments do not have to be an inevitable consequence of aging. By properly applying sound training principles and nutrition along with optimizing hormones through replacement therapy if indicated, much if not all age-related muscle loss can be attenuated or reversed.
The expert anti-aging physicians at Vitality Wellness Clinic can help create customized treatment plans to maintain muscle health, so you can stay active and independent for life.