Loss of muscle, also called muscle atrophy, occurs when muscle cells shrink or break down. This leads to overall loss of muscle mass and strength.
Some key points about muscle loss:
- It can happen due to lack of physical activity, poor nutrition, aging, illness, or injury. Muscles that go unused for a period of time start to shrink.
- Muscle loss is a normal part of aging. After age 30, adults lose 3-5% of muscle mass per decade. This speeds up after age 60. Staying active can slow this age-related loss.
- When you lose muscle, you may feel weak, tired, and have trouble with stability and balance. You also burn fewer calories so may gain fat.
- Strength training is important to build and keep muscle. Cardio and protein intake also help. If you notice sudden or rapid muscle loss, see your doctor, as it could signal an underlying health issue.
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Some common causes of muscle loss include:
- Immobility from hospitalization, bedrest, or casts after surgery or injuries. This leads to rapid loss as muscles aren't used.
- Inflammatory diseases like cancer or HIV/AIDS which trigger the body to break down muscle for energy.
- Nerve damage or diseases like ALS, MS, muscular dystrophy which interrupt signals between nerves and muscles.
- Malnutrition when the body doesn't get enough protein, calories or micronutrients to sustain muscle. This is common with eating disorders.
- Normal aging as hormone levels, protein synthesis rates and metabolism change.
- Use of corticosteroids like prednisone, which can deplete muscle over time.
To minimize muscle loss, engage in
strength training 2-3x a week, eat a high-protein diet with healthy calories, stay active, get enough sleep and manage stress. If rapid muscle loss concerns you, make an appointment with your healthcare provider for an evaluation, labs and treatment options. Maintaining muscle should be a priority as we age!