Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse, poor nutrition, ageing, or disease. This leads to progressive weakening and wasting of the muscles.
Some key points about muscle loss:
- It can happen at any age but is common particularly in the elderly. Age-related muscle loss is called sarcopenia. Up to 50% of people 80 years and older may be affected.
- Lack of physical activity is a major cause. Sedentary lifestyles mean muscles aren't stimulated to maintain their mass and strength.
- Inadequate protein intake also contributes. Without enough protein from food sources, muscle protein synthesis slows while muscle protein breakdown increases.
- Chronic diseases like cancer, heart failure, arthritis, and diabetes can accelerate muscle loss through inflammation, poor nutrient absorption, reduced appetite and inactivity.
- Hormonal changes play a role too. Loss of testosterone, growth hormone and insulin growth factor 1 (IGF-1) that occurs naturally with ageing, as well as menopause in women, can diminish muscle mass.
- Muscle loss causes fatigue, falls, fractures, slowed metabolism and reduced quality of life. So it's important to prevent and manage it.
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The good news is muscle loss can often be reduced through proactive steps like:
- Strength training using weights, resistance bands or bodyweight exercises. This is key to building and maintaining muscle.
- Getting adequate protein - experts recommend at least 0.5 grams per pound (1 gram per kg) of body weight per day.
- Doing balance exercises to prevent falls and injuries that could trigger rapid muscle wasting due to hospitalisation and inactivity.
- Optimising key hormones linked to muscle health, under medical supervision if levels are low.
So in summary, muscle loss is common but largely preventable and treatable through evidence-based nutrition and exercise strategies. Seeking input from medical and allied health professionals can help create a tailored plan to preserve muscular fitness. Small consistent efforts to move more and nourish muscles properly will pay off over the long run.