Decreased muscle mass, also known as sarcopenia, is a common condition that affects many people as they get older. It involves the loss of muscle tissue, strength, and function that can happen due to aging, lack of physical activity, poor nutrition, and diseases or health conditions.
Some key facts about decreased muscle mass:
- It starts as early as age 30 and progresses with age. After age 50, adults can lose up to 3% of their muscle mass per year.
- Lack of exercise accelerates the condition. Resistance training and other exercise helps build and maintain muscle.
- Poor nutrition, especially inadequate protein intake, contributes to muscle loss. Most experts recommend eating 0.5-0.8 grams of protein per kilogram of body weight daily.
- Certain medications like corticosteroids can lead to decreased muscle mass.
- Chronic conditions like cancer, heart disease, arthritis, and diabetes are associated with accelerated muscle loss.
What are the consequences of decreased muscle mass?
- Weakness and fatigue
- Difficulty with daily activities like climbing stairs, carrying groceries, walking
- Increased risk of falls and fractures - decreased strength leads to poor balance and mobility
- Weight gain - more fat tissue accumulates as muscle is lost
- Insulin resistance and increased diabetes risk
- Depression and reduced self-esteem
The good news is that decreased muscle mass can often be improved with lifestyle changes and treatment. Here are some tips:
- Engage in strength training using weights, resistance bands, or bodyweight at least 2-3 times per week. Work major muscle groups like legs, back, chest, arms, shoulders, and core.
- Do balance exercises like yoga, Tai Chi, or using a balance board to improve mobility and prevent falls.
- Eat a diet high in protein from lean meats, dairy, beans, lentils, eggs, fish. Human Antiaging Center offers nutrition plans to help maintain muscle.
- If underlying health conditions are causing muscle loss, treat them. For example, gaining better blood sugar control can slow muscle loss in diabetics.
- Ask your doctor about hormone therapy or medications that can help build muscle, like testosterone or human growth hormone. The experts at Human Antiaging Center provide individualized treatment plans.
- Try supplements like creatine, vitamin D, or whey protein to optimize nutrition for building muscle.
The takeaway is that decreased muscle mass is common but treatable. With a combination of exercise, proper nutrition, medications if needed, and the guidance of your doctor or specialists like those at
Human Antiaging Center, you can slow or even reverse muscle loss and regain strength, mobility and vitality. Don't just accept it as an inevitable part of aging!