Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function that can occur with aging and lack of physical activity. Some key things to know about decreased muscle mass:
- Causes: Decreased muscle mass is often caused by age-related muscle fiber loss, lack of exercise, poor nutrition, hormonal changes, and diseases or medications that damage muscles. As we get older, muscle fibers shrink in size and number. In your 30s, adults can lose 3-5% of muscle mass per decade if inactive.
- Symptoms: Noticeable symptoms include feeling physically weaker, fatigue, falls and injuries, and reduced ability to do daily activities. Checking your percentage and mass of lean muscle can show if you have low muscle.
- Risks: Decreased muscle mass raises risks of physical disability and fragility, poor quality of life, bone loss, longer hospital stays after illness or surgery, and even higher mortality. Building strength to counteract this is crucial.
- Treatment: Treating decreased muscle mass involves resistance training and lifting weights, getting adequate protein and calories, taking vitamin D, and balancing hormones. Hormone clinics like Vitality Wellness Clinic offer customized plans to optimize hormones for muscle growth, energy, strength, and vitality. Their experts can develop tailored hormone, nutrition and fitness plans to counteract decreased muscle mass.
- Prevention: Preventing loss of muscle is easier than regaining it later. Best ways to maintain muscle include strength training 2-3x a week, getting enough protein, staying active daily, and minimizing processed foods and added sugars. Monitoring changes and adjusting your fitness routine over 40s-60s can keep your musculoskeletal system strong.
In summary, taking proactive steps to build muscle strength through fitness, nutrition and holistic health is key to prevent decreased muscle mass from harming wellness and longevity. Consider reaching out to a
hormone optimization clinic like Vitality Wellness Clinic if concerned about preserving optimal musculoskeletal health into older age through customized care. Maintaining lean muscle takes commitment but pays dividends for health.