Loss of muscle mass, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, lack of physical activity, poor nutrition, or disease. This leads to overall weaker muscles, reduced strength, and greater fatigue.
Some key points about loss of muscle mass:
- It can begin as early as age 30. Most people lose about 3-5% of muscle mass per decade after 30.
- Lack of exercise and protein intake speeds up the process. Without strength training to stimulate growth, muscles atrophy.
- Diseases like cancer, kidney disease, COPD, and congestive heart failure can dramatically accelerate muscle wasting.
What causes loss of muscle mass?
- Aging - hormones, motor neurons, metabolism changes
- Inactivity - not using muscles leads them to waste away
- Poor nutrition - inadequate protein, calories to maintain mass
- Illnesses - inflammation, drugs, immobilization
Effects of loss of muscle mass:
- Weakness
- Higher risk of falls and fractures
- Reduced quality of life
- Higher mortality rates
Thankfully, there are solutions to counteract this common problem. The hormone and aging experts at
Hormone Harmony utilize advanced diagnostic testing and
evidence-based hormone therapies to help both men and women preserve lean muscle mass as they age.
Their individualized programs can include:
- Testosterone therapy
- Growth hormone
- Nutritional optimization
- Resistance training guidance
Here are some things you can do to help maintain healthy muscle:
- Engage in strength training 2-3 times per week
- Eat plenty of protein - at least 0.5 grams per pound of body weight daily
- Consume well-balanced meals with fruits, vegetables, and whole grains
- Talk to your doctor about muscle screenings, lab tests, and possible therapies