Loss of muscle - Restore Wellness Clinic

What is Loss of Muscle?

Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degenerate as a result of disuse or disease. This leads to reduced muscle strength, mass, and performance.

Some key points about muscle loss:

• It can happen with aging, called sarcopenia. After age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60.
• Disuse atrophy occurs when a limb is immobilized in a cast or when on bed rest. Astronauts in zero gravity can lose up to 30% of muscle mass if preventative exercise is not done.
• Muscle wasting diseases like ALS, muscular dystrophy, cancer, sepsis can cause severe loss of muscle.
• Poor nutrition, malnutrition, low protein intake, chronic diseases, and medications like corticosteroids also contribute to muscle loss over time.
• Lost muscle is harder to regain than building new muscle. Specific types of exercise (resistance and aerobic) and increased protein intake are key.

How can you prevent muscle loss?

• Engage in regular resistance training and weight-bearing aerobic exercise matched to your fitness level. Even body weight exercises can stimulate muscle growth.
• Eat adequate protein - current guidelines recommend 0.36g per pound of body weight per day minimum. Whey protein supplements can help.
• Include exercise and dietary approaches that minimize inflammation which can accelerate muscle loss.
• Manage chronic illnesses, reduce meds if possible, and get diseases causing muscle loss treated early.

What happens if you lose muscle?

• Reduced strength for daily activities like climbing stairs, carrying bags, walking. Risk of falls and fracture goes up.
• Less efficiency at burning calories leading to reduction in basal metabolic rate. Easier weight gain.
• Higher risk of insulin resistance and type 2 diabetes as muscle helps regulate blood sugar.
• Loss of muscle changes body composition. Reduces resting calorie needs and slows metabolism.

In summary, progressive muscle loss should not be considered an inevitable part of aging. Smart exercise programming and nutrition can help mediate age-related declines. Report sudden losses of strength or changes in muscle mass to your doctor for evaluation. Catching reversible causes early is important.