Muscle loss - Balanced Hormones Clinic

What is Muscle Loss? A Comprehensive Guide

Muscle loss, also known as sarcopenia, is the gradual loss of skeletal muscle mass and strength that comes with aging. It can affect people of all ages, though it's far more prevalent as we get older. This significantly impacts overall health and well-being.

What causes muscle loss? Several factors contribute. As we age, our bodies naturally produce less testosterone and growth hormone, crucial for building and maintaining muscle. Our metabolism slows down, making it harder to build and retain muscle mass. Lifestyle choices, such as an inactive lifestyle and a poor diet, can exacerbate the problem.

What are the signs of muscle loss? You might notice decreased strength—struggling to lift things you used to manage easily. You might also experience fatigue and difficulty with everyday tasks, like climbing stairs or getting up from a chair. Often, you might just feel weaker. Don't dismiss these!

Is muscle loss preventable? Absolutely! While some muscle loss is inevitable with aging, you can significantly slow down or even reverse the process.

• Strength Training: Lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups helps stimulate muscle growth and protect against loss. Aim for at least two sessions per week, hitting all major muscle groups.
• Dietary Changes: Protein is the building block of muscle. Ensure you're getting enough through lean meats, fish, poultry, beans, lentils, and dairy products. Include fruits and vegetables for essential nutrients.
• Stay Active: Engage in other forms of physical activity, like cardio (walking, swimming, cycling). Even a brisk walk for thirty minutes daily can make a difference.
• Sufficient Sleep: Getting adequate sleep (7-9 hours per night) is vital for muscle repair and growth.

"Sarcopenia is a significant public health concern, associated with increased risk of falls, fractures, disability, and mortality." – National Institute on Aging

What are the consequences of muscle loss? Aside from decreased physical capabilities, muscle loss increases the risk of:

• Falls and Fractures: Weakened muscles mean less stability, making falls more likely.
• Impaired Mobility: Simple tasks become harder, potentially affecting independence.
• Metabolic Problems: Muscle loss reduces metabolism, contributing to weight gain and metabolic syndrome.
• Frailty and Disability: It can hasten the onset of age-related frailty and disability.
• Increased Mortality Risk: Studies show a connection between muscle loss and increased mortality.

Don't let muscle loss creep up on you! Take proactive steps to maintain your muscle mass and strength throughout life. It's an investment in your future health and well-being. Get moving!