Loss of muscle, also known as muscle atrophy, occurs when muscles shrink or deteriorate over time. This leads to weakness, fatigue, and a reduced quality of life.
Some key points about muscle loss:
- It can happen due to lack of physical activity, diseases, poor nutrition, and aging. As we get older, we naturally lose muscle mass and strength.
- Disuse atrophy occurs when a limb is immobilized in a cast or from lack of movement due to injury or illness. The affected muscles can waste away.
- Starvation can lead to decreased protein production and muscle wasting. Consuming adequate calories and protein helps preserve muscle.
- Chronic diseases like cancer, heart failure, diabetes, and kidney disease can accelerate muscle loss due to inflammation and metabolic abnormalities.
- Loss of muscle makes it harder to carry out daily activities like climbing stairs, working around the house, exercising, and more. This leads to reduced mobility and independence.
- Progressive resistance training and consuming enough protein can help build muscle mass and prevent or reverse atrophy due to aging and other causes.
- Medications may help treat muscle wasting disorders in some cases. Treatment depends on the underlying cause.
How can we prevent muscle loss? Here are some key prevention tips:
- Engage in regular strength training and physical activity to stimulate muscle growth. Lifting weights, using resistance bands, doing bodyweight exercises etc. are great options.
- Eat adequate protein - experts recommend getting 0.36-0.45 grams per pound of body weight per day to maintain and build muscle. Good protein sources include meat, eggs, dairy, beans, lentils, etc.
- Stay active and challenge your muscles through daily movement, household chores, sports, etc. Using your muscles signals your body to keep them.
- Address vitamin and mineral deficiencies, and illnesses that can deplete muscle over time.
I hope this overview gives you a good understanding of muscle loss - what causes it, its impacts, and how we can prevent or treat it through lifestyle and in some cases, medication. Let me know if you have any other questions!