Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the body breaks down more muscle than it makes. This leads to gradual weakening and breakdown of the muscles.
Some key points about muscle loss:
Common Causes
Aging - Muscles naturally weaken and shrink over time as we age due to slower metabolism and hormone changes
Lack of physical activity - Muscles need constant stimulation through exercise to maintain mass and strength
"Use it or lose it" is an apt quote here
Poor nutrition - Not consuming enough protein, vitamins, and minerals contributes to muscle wasting
Illnesses - Certain diseases like cancer, kidney failure, diabetes promote muscle loss
What are some signs of muscle loss?
Decreased strength
Fatigue, tiring more easily from daily tasks
Weight loss, loose skin or sagging around arms/legs
Poor balance, frequent falls or unsteady gait
To stave off muscle loss, it's vital to "pump iron" and maintain physical activity as we age. Resistance training with weights builds muscle. Cardio like walking, swimming keeps muscles conditioned.
A healthy diet packed with protein (meats, dairy, eggs, beans) also feeds muscles. Most adults need 0.8-1 gram of protein per kilogram of body weight daily. Supplements can help those who struggle to meet requirements.
If rapid muscle loss concerns you, see your physician to check for underlying illness and get properly screened. There are also prescription medications that help limit muscle breakdown in certain conditions.
In summary:
- Muscle loss = muscle fibers shrink muscle breakdown exceeds production
- Aging, inactivity, poor nutrition = common culprits
- Weakness, fatigue, weight loss = noticeable symptoms
Maintaining physical exercise and sufficient protein intake can slow muscle loss substantially. Don't ignore significant unwanted muscle changes. Seek medical advice to treat any underlying causes.