Loss of muscle mass, known medically as muscle atrophy, occurs when muscle cells shrink or degrade. This leads to weaker, smaller muscles and reduced strength.
Some key points about muscle atrophy:
- It can happen due to age (sarcopenia), lack of physical activity, or diseases like cancer, kidney disease, etc.
- People may experience fatigue, weakness, trouble balancing, and increased risk of injury or disability.
- Resistance exercise and protein intake are vital to counteract muscle loss. Weight lifting, yoga, pilates and eating 0.5-0.8 grams of protein per pound of body weight daily can help.
To prevent muscle atrophy, it's key to stay active with both
cardio and
strength training. Walking, swimming or cycling 30-60 minutes daily provides cardio. Lifting weights 2-3 times a week is ideal for strength. This stimulates muscle growth via
protein synthesis.
Additionally, eat a
balanced, nutrient-rich diet with:
- Adequate protein - 0.36 grams per pound of body weight minimum
- Fruits and vegetables
- Healthy fats from oils, nuts and fish
- Carbohydrates from whole grains
Supplements like creatine or vitamin D may also help
preserve muscle. Check with your healthcare provider first.
If you already experience notable muscle loss, consult your physician.
Blood tests can uncover any underlying conditions. Your doctor may suggest nutritional counseling, physical therapy, muscle-building exercises or possibly hormone therapy. The sooner you take action, the better!