What is muscle loss?
Muscle loss, also known as muscle atrophy, occurs when muscles waste away from lack of use. This can happen from injury, illness, or simply not exercising enough. Muscle loss leads to loss of strength and function, which can impact day-to-day activities and quality of life.
There are a few main causes of muscle loss:
- Aging - As we get older, we naturally lose muscle mass. This is known as sarcopenia, and typically starts in the 30s and 40s. After age 50, adults can lose up to 3-5% of muscle mass per decade.
- Inactivity - When muscles aren't used regularly, they begin to shrink. Being sedentary or bedridden due to injury or illness leads to rapid muscle loss.
- Poor nutrition - Eating inadequate protein and calories causes the body to break down muscle tissue for energy.
- Disease - Certain diseases like cancer, kidney disease, and heart failure are associated with severe muscle wasting.
How can you prevent muscle loss? Here are some tips:
- Do strength training 2-3 times per week to maintain muscle. Lifting weights, using resistance bands, and doing calisthenics are great options.
- Get sufficient protein - aim for 0.5-0.8 grams per pound of body weight daily to give muscles the nutrients they need.
- Stay physically active with regular exercise. Movements as simple as walking help keep muscles engaged.
- Address any underlying medical issues contributing to muscle loss. See a doctor for evaluation.
- Consider taking supplements like creatine or branched-chain amino acids to support muscle growth. Consult a dietitian.
At Hormone Harmony, we help patients optimize their hormone levels to build lean muscle mass. Our anti-aging treatments can counteract age-related muscle loss. Schedule a consultation today to learn more!
What are symptoms of muscle loss? Early signs include:
- Decreased muscle strength
- Trouble getting up from chair or climbing stairs
- Feeling physically exhausted
- Loss of balance or coordination
- Aches and pains in muscles
- Clothes or jewelry becoming loose
How is muscle loss diagnosed? To evaluate muscle loss, doctors may:
- Do a physical exam testing strength
- Measure muscle mass with scans or body composition tests
- Analyze creatinine levels, which increase with muscle breakdown
- Assess gait and mobility
- Order blood tests to look for underlying conditions
Can you regain lost muscle? Thankfully, yes! With proper exercise and nutrition, you can rebuild wasting muscles through a process called muscle hypertrophy. Some strategies include:
- Eat more calories and up your protein intake
- Follow a progressive strength training program
- Allow enough rest between workouts for recovery
- Reduce cardiovascular exercise that burns calories
- Consider supplements like branched-chain amino acids
- Seek hormone therapy if deficiency is causing muscle loss
The key is consistency - it takes time to regain lost muscle mass. But with determination and the right routine, you can get your strength back. Don't get discouraged!
At Hormone Harmony, our qualified medical team customizes treatment plans to address hormone deficiencies causing muscle loss. Contact us today to take control of your muscle health!