Decreased muscle mass, known medically as sarcopenia, is a common condition characterized by loss of muscle tissue, muscle strength, and physical function. This leads to less strength, reduced ability to perform daily activities, more fatigue, and higher risk of falls and fractures.
Some key points about decreased muscle mass:
- Occurs naturally with aging, typically starting around age 40
- Can result from lack of exercise, poor nutrition, chronic diseases, or hormone changes
- Leads to frailty, greater risk of falls, fractures, disability
- Diagnosis involves measurements of muscle mass and strength
- Can be prevented and treated through strength training, protein intake, and treating underlying causes
Why does it happen? There are a few main reasons we tend to lose muscle as we get older:
- Aging itself - muscles gradually lose mass and nerve cells with time
- Lack of resistance exercise to stimulate muscle growth
- Hormone changes - growth hormone and testosterone declines
- Poor nutrition - not enough protein, vitamins to maintain muscle
The consequences can really start to add up. With less muscle strength in our legs, we might struggle getting up from a chair or have less balance, raising falls risk. Our energy levels drop, we feel more sluggish and get tired faster even from daily chores.
Thankfully, there's a fair bit we can do to maintain our
muscles and mobility as we age.
Weight/resistance training 2-3 times a week is hugely helpful to trigger muscle growth through all stages of life. Getting enough dietary
protein - at least 25-30g per meal - also gives our body the right building blocks. And basic activity like walking, stretching or tai chi keeps us nimble.
I know hitting the gym isn't always appealing, but our future self will thank us! Starting slow with light weights or resistance bands is smart, and working out with a buddy can keep us motivated. Here's a little tip too - mix up your routines to target both upper and lower body over time. Keep those biceps
and quads strong!
Hope this gives some helpful overview on decreased muscle mass - it's so vital we take care of these muscles as we age. Visit Rejuvenate HRT Clinic for more information and professional guidance.