Muscle loss - Balance Point Endocrinology

What is Muscle Loss? A Comprehensive Guide

Muscle loss, also known as sarcopenia, is a natural part of aging where skeletal muscle mass and strength decline. However, it's a serious condition impacting overall health and well-being at any age.

What causes muscle loss?

Several factors contribute to muscle loss. Age is a major factor; as we age, our bodies produce less muscle protein, hindering muscle building and maintenance. Other factors include:

• Lack of physical activity: A sedentary lifestyle leads to muscle atrophy – the wasting away of muscle tissue.
• Poor nutrition: Insufficient protein intake is a significant obstacle to muscle maintenance. Protein is crucial for muscle repair and growth. Deficiencies in other vital nutrients also contribute.
• Certain medical conditions: Conditions such as cancer, diabetes, and heart failure can accelerate muscle loss, often due to decreased appetite and physical activity.
• Medications: Some medications, like corticosteroids, can cause muscle loss as a side effect.
• Genetics: Genetic factors influence natural muscle mass and susceptibility to muscle loss.

What are the symptoms of muscle loss?

Recognizing muscle loss isn't always easy, as the decline is gradual. However, these signs warrant attention:

• Decreased strength and endurance: Difficulty with everyday tasks like carrying groceries or climbing stairs.
• Increased fatigue: Feeling more tired than usual.
• Changes in body composition: Noticeable decrease in overall muscle mass, possibly accompanied by unintentional weight loss.
• Difficulty with balance and coordination: Increased risk of falls.
• Slowed metabolism: The body burns fewer calories at rest.

How can I prevent muscle loss?

Fortunately, you can mitigate muscle loss at any age and fitness level through these proactive strategies:

• Engage in regular exercise: Resistance training (weightlifting) is crucial for building and maintaining muscle. Even simple bodyweight exercises are beneficial. Aim for at least two to three sessions per week.
• Eat enough protein: Include lean protein sources like chicken, fish, beans, and tofu in your diet. Aim for at least 0.8 grams of protein per kilogram of body weight (or more, depending on activity level).
• Eat a balanced diet: Focus on whole, unprocessed foods, including fruits and vegetables, for essential nutrients supporting muscle health.
• Stay hydrated: Water is essential for all bodily functions, including muscle function.
• Get enough sleep: Muscle repair and growth occur primarily during sleep. Aim for 7-9 hours of quality sleep nightly.

In short: Muscle loss is preventable and manageable. A healthy lifestyle with regular exercise, a balanced diet, and sufficient rest helps maintain muscle mass and strength throughout life. Start building a stronger, healthier you today!