What is muscle loss?
Muscle loss, known as muscle atrophy, occurs when muscle cells shrink and the muscles become weaker. This often happens with aging, known as sarcopenia, but can also occur due to immobility, malnutrition, diseases, injuries, medications, and other factors.
Some key points about muscle loss:
- It involves a reduction in muscle fiber size and protein content. The muscles lose strength, endurance and functionality.
- Sarcopenia affects over 50% of people by age 80. Loss of muscle mass begins in the 30s and accelerates after age 50.
- Cachexia is extreme, rapid muscle loss that occurs with chronic illnesses like cancer, heart failure, COPD and AIDS.
- Muscle loss leads to fatigue, weakness, reduced bone density, insulin resistance, and overall frailty. It impairs quality of life and ability to perform daily tasks.
- Strength training and eating adequate protein can help offset age-related muscle loss. For cachexia, addressing the underlying illness is key.
To prevent muscle loss:
- Engage in resistance training 2-3 times per week. This stimulates muscle protein production.
- Eat 0.5-1.0 grams of protein per pound of body weight daily. Good sources include meat, fish, eggs, dairy and legumes.
- Address vitamin D deficiency, as low vitamin D accelerates muscle loss. Spend 15 minutes in midday sunlight.
- Manage chronic illnesses closely, get plenty of rest, and avoid medications that deplete muscles whenever possible.