Loss of muscle mass - Horizon Wellness Clinic

Loss of muscle mass, also known as muscle atrophy, occurs when muscles in the body weaken, deteriorate, and decrease in size. This leads to a reduced ability to perform physical tasks that were once easy. Some key points about loss of muscle mass:

• It can happen due to lack of physical activity, disease, poor nutrition, aging, and other factors
• Sarcopenia is the age-related loss of muscle mass that begins in the 30s or 40s
• Muscle atrophy leads to decreased strength, mobility issues, higher risk of falls and fractures, and reduced calorie-burning
• Older adults, people with chronic diseases, and those recovering from injuries or illnesses have heightened risk
• Strength training and proper nutrition, especially adequate protein, can help prevent and treat loss of muscle

What Causes Muscle Loss? There are a variety of reasons why someone might experience muscle atrophy:

• Aging: As we get older, especially past age 50, we naturally lose muscle mass due to hormonal changes and decreased activity levels. Sarcopenia kicks in.
• Poor nutrition: Not eating enough calories or sufficient amounts of protein leads to muscle breakdown over time.
• Inactivity: Sedentary behaviors like sitting too much result in loss of muscle. As the saying goes, "use it or lose it!"
• Illnesses: Chronic diseases like cancer, kidney disease, congestive heart failure, COPD, and diabetes accelerate loss of muscle.
• Injuries: Broken bones or damaged nerves in limbs lead to immobilization, which causes wasting.
• Medications: Certain drugs used to treat medical issues have atrophy as a side effect. Corticosteroids are a prime example.

Consequences of Muscle Loss When you lose muscle mass, strength declines. This has profound negative impacts:

• Difficulty performing daily tasks like rising from a chair, climbing steps, opening jars
• Increased risk of falls and factures
• Reduced ability to manage chronic illnesses; longer recovery from hospitalization
• Loss of independence and lower quality of life
• Higher risk of death

What Can You Do? While some muscle loss is inevitable with aging, you can slow progression and rebuild lost mass. Strategies include:

• Strength training using weights, resistance bands, or your own bodyweight
• Eating adequate protein - shoot for 0.5 to 0.7 grams per pound of body weight
• Doing balance exercises and activities to prevent falls
• Working with a physical therapist or trainer
• Treating any underlying medical conditions

The takeaway: progressive strength training and proper protein intake are vital for maintaining muscle as you age. Talk to your doctor or a specialist at Horizon Wellness Clinic if you're experiencing weakness - early intervention provides the best chance to regain strength and function. Don't write off muscle loss as just a normal part of aging - fight back!