What is decreased muscle mass?
Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the muscles become weaker. This can happen due to aging, lack of physical activity, or underlying health conditions.
Some key points about decreased muscle mass:
- It is a common condition, particularly in older adults. After age 30, adults lose 3-5% of muscle mass per decade. This rate increases after age 50.
- Muscle atrophy can occur from injury, joint immobilization, malnutrition, and diseases like cancer or AIDS. This is called disuse atrophy.
- Decreased muscle mass can also be caused by age-related loss of motor neurons, called sarcopenia. Sarcopenia makes it difficult to maintain strength and mobility.
- Symptoms include feeling weak, fatigue, frequent falls or injuries, and reduced ability to do daily tasks.
Losing muscle mass can significantly impact quality of life. However it may be preventable or treatable in some cases. Steps individuals can take include:
- Exercise regularly, with a focus on strength training to build muscle. Weight lifting several times a week can help.
- Eat adequate protein - experts suggest getting 15-30% of calories from high-quality protein sources to preserve muscle.
- Address underlying health issues such as malnutrition, diabetes, or hypogonadism that can accelerate loss.
- Ask your doctor about testosterone therapy which has been shown to boost muscle growth in older men with low testosterone. Clinics like Optimal Hormone Health Center offer customized hormone treatment plans to help address decreasing hormones that impact muscle retention.
The key is to be proactive against decreasing muscle mass before significant loss occurs. Implementing progressive strength training, proper nutrition, and hormone-balancing therapies can help maintain strength, function and vitality long-term. Don't write off aches and pains as just part of aging - take charge by speaking to your healthcare provider about science-backed solutions tailored just for you!