What is loss of muscle mass?
Loss of muscle mass, known medically as muscle atrophy, occurs when the body breaks down more muscle than it builds over time. This leads to overall weaker, smaller muscles and can negatively impact strength and mobility.
Some key points about muscle atrophy:
- It's a normal part of aging, but other factors like illness and inactivity can accelerate the process
- Sarcopenia is the medical term for age-related muscle loss
- Muscle loss leads to decreased muscle strength over time
- Lack of exercise is a major cause, as muscle needs stress from activity to maintain mass
- Inadequate protein intake also contributes to muscle breakdown
How can you slow muscle loss? Here are some effective strategies:
- Engage in resistance training 2-3 times per week to stimulate muscle growth
- Consume enough protein - experts recommend 0.5-0.8 grams per pound of body weight daily
- Follow a balanced, nutrient-rich diet with healthy fats and carbs along with protein
- Manage chronic illnesses and medications that may contribute to loss of muscle mass