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What is Muscle Loss?
Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse or disease. This leads to a loss of muscle mass, strength, and function over time. Some key points about muscle loss include:
- It can happen at any age, but tends to accelerate after age 30. The average adult loses 3-5% of muscle mass per decade after 30.
- Many factors can contribute to muscle loss, like lack of physical activity, illnesses, aging, and nutritional deficiencies.
- Muscle loss due to aging is known as sarcopenia. It impacts mobility, balance, bone density, injury risk, and more in older adults.
- Disuse atrophy specifically refers to muscle loss due to immobility from bedrest, casts, or sedentary behavior. Just 2 weeks of immobility can result in significant loss of muscle mass and strength.
- Cachexia refers to muscle wasting due to underlying diseases like cancer, kidney disease, congestive heart failure, and sepsis.
- Loss of muscle mass can negatively impact metabolism, mobility, cognition, mortality risk, and quality of life. So preventing its loss is crucial.
- Progressive resistance training and adequate protein intake are vital for building and maintaining muscle mass at any age. Aim for at least 30 minutes of strength training 2-3 times per week along with 0.5-0.7g of protein per pound of body weight daily.
- Other ways to combat muscle loss include staying active day-to-day, getting enough sleep and nutrients like vitamin D, managing illnesses and injuries promptly, and speaking to your doctor about age-related declines.
In summary, muscle loss is the wasting or atrophy of muscle tissue leading to declines in strength and function. Contributing factors range from sedentary lifestyles and dietary inadequacies to underlying illnesses or simply growing older. The good news is that several lifestyle strategies like strength training and sufficient protein can help mitigate and even reverse muscle loss. Being proactive with one's physical activity, nutrition, and health is key to maintaining strength, mobility, and vitality across adulthood.