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 happen due to aging, lack of physical activity, poor nutrition, or diseases.
Some key facts about decreased muscle mass:
- It begins in the 30s and progresses with age. Up to 50% loss by 80 years old.
- Leads to fatigue, weakness, slowed movement, balance issues, falls, loss of independence.
- Affects 30% of people over 60 years old. Higher in women.
- Caused by age-related drops in hormones, less exercise, muscle injury, illnesses.
- Can be prevented and treated via strength training, protein intake, and treatment of underlying conditions.
The main causes of decreased muscle mass include:
- Aging - Natural age-related loss of muscle fibers. Drop in hormones like testosterone, IGF-1, growth hormone, etc.
- Inactivity - Not using muscles leads to wasting. A sedentary lifestyle is a top reason.
- Poor nutrition - Low protein intake reduces muscle protein synthesis. As do low calories or vitamin D.
- Illnesses - Chronic diseases like cancer, kidney disease, COPD, diabetes, etc.
People with decreased muscle mass commonly experience:
- Fatigue, tiredness - Less muscle capacity to do day-to-day activities
- Mobility issues - Trouble walking, climbing stairs, standing from chairs
- Increased frailty - Higher risk of falls and fractures with less muscle coordination
- Weight loss - Muscle loss reduces metabolic rate. Appetite also goes down.
- Poorer quality of life - Loss of independence to do daily self-care activities
To help prevent and treat decreased muscle mass, experts recommend:
- Exercise - Resistance training helps build muscle. Weight training is especially effective.
- Protein intake - Eat 25-30g of protein per meal to stimulate muscle protein synthesis.
- Vitamin D - Supplement if deficient, as it supports muscle function.
- Manage illnesses - Control conditions like diabetes that accelerate muscle loss.
- Consult a doctor - Get tests done to check hormone, nutrient, and protein status.
The bottom line is that decreased muscle mass happens to many people as they age, due to modifiable lifestyle factors and illnesses. Catching it early and addressing root causes can help minimize muscle loss and related disability. Maintaining an active lifestyle with proper nutrition is key.