What is Decreased Muscle Mass?
Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function. It can start as early as age 30 and tends to worsen with aging.
Some key signs and symptoms of decreased muscle mass include:
- Loss of strength
- Feeling physically weaker
- Fatigue and exhaustion more easily
- Impaired balance and increased risk of falls
- Difficulty performing daily activities
What causes loss of muscle mass?
Several factors can contribute to sarcopenia:
- Lack of physical activity - Staying inactive causes muscles to atrophy over time
- Poor nutrition - Not getting enough protein or calories to sustain muscle
- Age-related hormonal changes - Declining testosterone, growth hormone, etc.
- Illnesses and chronic conditions
How can you prevent and treat loss of muscle strength?
- Exercise regularly - Strength training with weights or resistance bands builds muscle. Aim for 2-3 sessions per week. Yoga and tai chi also help.
- Eat more protein - Shoot for 0.5-1g of protein per pound of body weight daily. Include protein-rich foods like meat, fish, eggs, dairy, beans, and lentils.
- Get checked by a doctor - There may be underlying conditions causing muscle loss that need medical treatment.
- Consider supplements - Speak to your doctor about supplements like creatine, vitamin D, or testosterone therapy if deficient.
In summary, decreased muscle mass is the loss of muscle tissue and strength that occurs naturally but can be accelerated by inadequate physical activity, poor diet, illness, and aging. Building muscle through targeted exercise, eating enough protein, and treating underlying causes can help maintain muscle as you get older. Speak to your doctor if you're experiencing troubling symptoms of muscle loss. With a proactive approach, preserving healthy muscle mass is very possible.