Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and physical function. It typically develops with aging but can also occur due to poor nutrition, sedentary lifestyle, chronic diseases, or injuries.
Some key facts about decreased muscle mass:
- Starts as early as age 30 and worsens over time
- Affects 30% of people over 60 and 50% of people over 80
- Associated with higher risk of falls, fractures, disability, loss of independence, and mortality
- Can be prevented or treated with exercise, nutrition, and in some cases, medication
The main
causes of decreased muscle mass include:
- Aging - aging slows down the production of muscle-building hormones like testosterone and growth hormone
- Inactivity - lack of physical activity leads to loss of muscle tissue and strength
- Malnutrition - not consuming enough protein, calories, and micronutrients needed to maintain muscle
- Diseases - chronic illnesses like cancer, kidney disease, heart failure, and COPD can accelerate muscle loss
People with decreased muscle mass commonly experience
symptoms such as:
- Fatigue, tiring easily with routine tasks
- Weakness, trouble lifting heavy objects or climbing stairs
- Reduced mobility, slow walking speed, antalgic gait
- Frequent falls and fractures with minor stresses
To help
prevent and treat decreased muscle mass, experts recommend:
- Resistance training - lifting weights or bodyweight exercises
- Getting enough protein - at least 0.5 grams per pound of body weight per day
- Doing balance exercises - tai chi, yoga, Pilates
- Managing chronic diseases - follow treatment plans for conditions that affect muscle
- Taking vitamin D and calcium - support bone and muscle health
The good news? Decreased muscle mass may be inevitable with aging but
not irreversible. With proper exercise, nutrition, and lifestyle habits, you can help build muscle at any age!
For more information, consult with the professionals at Renew Wellness.