Decreased Muscle Mass: Causes, Effects & Prevention
Decreased muscle mass, also known as muscle atrophy, occurs when muscles in the body weaken, shrink, and degrade as a result of disuse, malnutrition, nerve damage, or aging. Some key points about decreased muscle mass:
- It can happen at any age, but is most common in older adults. Age-related muscle loss typically starts around age 40 and gets worse over time.
- Muscle disuse is a major cause - if muscles aren't exercised regularly, they will weaken and waste away. Bed rest, sedentary lifestyle, and wearing a cast can trigger disuse atrophy.
- Diseases and conditions like cancer, diabetes, kidney disease, liver disease, and heart failure are linked to accelerated muscle loss.
- Poor nutrition - not eating enough calories, protein, vitamins, and minerals - robs the muscles of key nutrients needed to maintain mass.
Effects of decreased muscle mass:
- Loss of strength and mobility - harder to do daily tasks
- Increased risk of falls and fractures in the elderly
- Weight loss - more muscle is replaced by fat over time
- Diminished quality of life - low energy, fatigue, depression
Slowing muscle loss:
- Do resistance training 2-3 times a week - this stimulates muscle protein production
- Meet daily protein intake goals - eat eggs, meat, fish, beans, lentils, Greek yogurt
- Stay physically active with cardio, sports, walking, swimming, biking
- Vitamin D and creatine supplements can help augment muscle mass
- Manage underlying conditions - work closely with your doctor
The takeaway: decreased muscle mass can negatively impact mobility and independence. Thankfully, a nutritious diet and strength-building exercise can help mitigate age-related muscle loss. Consult your physician at Harmonize Wellness Clinic if accelerated muscle wasting occurs. Through proactive steps, healthy muscle mass can be maintained well into old age!