Decreased muscle mass - Revival Wellness Clinic

Decreased muscle mass, known medically as sarcopenia, is a common condition characterized by loss of muscle tissue, muscle strength, and physical function. Muscle mass naturally declines with age, typically after 50 years old, but other factors like illness or inactivity can also lead to accelerated muscle loss at any age. The main causes of decreased muscle mass are:

• Aging - Starting around age 30, adults lose 3-5% of muscle mass per decade. After 50 this rate increases to 1-2% loss per year.
• Lack of exercise - Muscles need strength training and activity to maintain mass. Without it, they will weaken and atrophy over time.
• Poor nutrition - Consuming adequate protein, calories, vitamin D, and antioxidants is essential for muscle health. Deficiencies speed up muscle wasting.
• Illnesses - Chronic conditions like cancer, kidney disease, heart failure, and rheumatoid arthritis are linked to accelerated muscle loss.

Some key signs of decreased muscle mass include:

• Feeling physically weaker and fatigued
• Difficulty performing daily tasks
• Weight loss, loose-fitting clothes
• Achy, tender muscles
• Frequent falls or trouble with balance

Decreased muscle mass can negatively impact physical abilities and quality of life. Loss of strength makes movement harder and increases the risk of falls and fractures. It also slows metabolism and may lead to weight gain over time. Fortunately, the age-related decline in muscle mass can be reduced through strength training and proper nutrition. Experts recommend incorporating resistance exercises 2-3 times per week along with getting adequate protein in your diet. Some helpful strategies include:

• Lifting weights
• Using resistance bands
• Bodyweight exercises like squats or push-ups
• Eating more fish, eggs, beans, and dairy
• Taking vitamin D and antioxidant supplements

Talk to your doctor if you're concerned about accelerated muscle loss. Getting your hormone and nutrient levels checked can help identify any treatable causes. Early evaluation and management is key to maintaining strength, mobility, and vitality long-term.