Muscle loss - Renew Health Clinic

Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to reduced muscle strength, coordination, and mobility. Some key points about muscle loss:

• It can happen at any age, but is more common later in life. The medical term for age-related muscle loss is sarcopenia.
• Many factors can accelerate muscle loss, including poor nutrition, immobility, hormonal changes, and chronic diseases.
• Muscle cells require regular stimulation through activity and exercise. Without it, they start to weaken and shrink. "Use it or lose it" applies here.
• Lost muscle is harder to regain than building it originally. So prevention is key by staying active and eating a protein-rich diet.

What are the main causes of muscle loss? The leading causes include:

• Aging - Starting around age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60.
• Inactivity - Sedentary lifestyles with little exercise lead to gradual wasting of muscle over time.
• Malnutrition - Consuming inadequate protein and calories leads to breakdown of muscle for energy.

Other causes are:

• Chronic diseases like cancer or heart failure
• Injuries requiring immobilization
• Medications including steroids and chemotherapy
• Muscular dystrophies and other muscle diseases

What are signs of muscle loss? Early signs can be subtle but may include:

• Decreased strength - trouble lifting, pushing, or carrying objects
• Less endurance - tiring more easily from daily activities
• Clumsier movement and poorer balance
• Feeling physically weaker overall

More advanced muscle loss causes:

• Noticeable shrinking of muscle size and definition
• Trouble getting up from chairs unaided or climbing stairs
• Increased number of falls or difficulty recovering balance
• Greater fatigue, tiredness, and reduced energy

How can muscle loss be prevented and managed? To minimize muscle loss:

• Engage in regular strength training and weight-bearing exercise
• Eat a diet high in protein sources like meats, dairy, beans, and eggs
• Get adequate calories to avoid weight and muscle loss
• Treat any underlying chronic illnesses
• Take medications and supplements that may improve muscle health
• Work on balance-training exercises to prevent falls

Reversing muscle loss takes work, but getting back even some strength and function can remain possible through proper nutrition, exercise, and lifestyle adaptations tailored to your abilities. Consult a fitness coach or physical therapist at Renew Health Clinic for personalized guidance. The earlier you take preventative steps, the better chance you have of maintaining strength, independence, and vitality as you age. Small consistent efforts now yield huge dividends later.