Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and strength declines. This leads to weakness, fatigue, and reduced quality of life.
Some key points about loss of muscle mass:
- It can happen with aging, called sarcopenia. After age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60.
- Lack of exercise is another common cause, as muscle needs stimulation to maintain size and strength.
- Chronic diseases like cancer, kidney disease, diabetes, and heart disease can spur muscle wasting.
- Poor nutrition, especially inadequate protein intake, contributes as well.
Symptoms depend on extent of muscle loss, but can include:
- Loss of strength
- Difficulty performing daily tasks
- Increase in fatigue and tiredness
- Weight loss
- Frequent falls or injuries
To reduce muscle loss, key prevention tips include:
- Exercise regularly, especially strength training
- Eat sufficient protein - aim for 0.5-0.8 g per lb of body weight
- Manage chronic illnesses closely
- Check for age-related hormone level drops
If you already show signs of muscle wasting, consult your doctor promptly. Blood tests can check for contributing issues, and your physician may recommend dietary changes, physical therapy, supplements, or hormone treatment.
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