Muscle mass loss, also known as sarcopenia, occurs when muscles waste away from aging, immobilization, or disease. This often leads to declines in strength, stamina, and overall health. Some key points about muscle loss include:
Common Causes
- Aging - After age 30, adults lose 3-5% of muscle mass per decade. This rate increases after age 50.
- Inactivity - Not using muscles regularly leads them to atrophy over time. Being bedridden, sedentary, or unable to exercise causes rapid loss.
- Poor nutrition - Consuming inadequate protein, calories, or micronutrients like vitamin D contributes to muscle wasting.
Effects
- Difficulty completing daily tasks that require strength like climbing stairs, carrying objects, or getting up from chairs
- Increased injury risk from falls or strains
- Hastened onset of frailty and loss of independence
Supporting Muscle Health
Maintaining muscle mass involves staying active with
weight bearing exercises and getting enough nutrition to support muscle protein synthesis. Some tips include:
- Doing resistance training 2-3x per week
- Eating 0.5-0.7g of protein per pound of body weight daily
- Taking key supplements like creatine or certain (/) under medical supervision
- Getting at least 30 minutes of moderate physical activity daily
Reversing muscle loss through lifestyle changes becomes harder past age 65. Seeking medical advice for
hormone optimization or supervised rehabilitative therapy can help older adults partially rebuild lost muscle mass caused by aging.
The (/) specializes in customized hormone treatments to address multiple age-related declines, including muscle loss. Their cited physicians have over 30 years experience successfully using
bioidentical hormone therapy to help both men and women slow muscle breakdown and even regain strength in their senior years. I highly recommend learning more if you feel you may benefit.
Let me know if you need any clarification or have additional questions! I'm happy to discuss this important health issue further.