What is loss of muscle mass?
Loss of muscle mass, known as muscle atrophy, occurs when muscles waste away due to aging or lack of use. This leads to loss of strength, coordination, and mobility. Some key points about muscle loss:
- It can begin as early as age 30 and accelerates after 50. Up to 3-5% of muscle mass can be lost per decade past age 50.
- Sarcopenia is the medical term for age-related muscle loss. It stems from reduced physical activity, malnutrition, hormonal changes, and nerve cell damage.
- Muscle loss can also occur due to immobilization from hospitalization or sedentary lifestyle. This is known as disuse atrophy.
- Diseases like cancer, kidney disease, COPD, and heart failure can accelerate muscle loss due to inflammation and metabolic abnormalities.
- Loss of leg muscle mass harms balance and mobility, raising fall and fracture risks. Loss of chest muscle weakens breathing.
- Progressive strength training and meeting protein needs can help offset age-related muscle loss. 0.5-1.0 grams of protein per pound of body weight per day is recommended.
Early signs of unhealthy muscle loss include:
- Fatigue, weakness, limited mobility
- Frequent falls or fractures
- Unintentional weight loss
- Poor recovery from exercise
To quantify muscle loss, tests like DXA scans, CT scans, MRI scans, and urine/blood tests can compare lean body mass over time.
Can muscle loss be regained? With proper exercise and nutrition, some lost muscle may be rebuilt, though results vary by age and cause of atrophy. It's ideal to start strength training before significant wasting occurs.
What's your experience with muscle loss? Have you successfully regained muscle? I welcome your comments below!