Muscle loss - Harmony MD

What is Muscle Loss?

Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink and the overall muscle tissue breaks down. This leads to reductions in muscle strength, coordination, and endurance.

There are a few key reasons why we lose muscle mass:

• Aging - As we get older, muscles naturally weaken and atrophy. Muscle fibers decrease in size and number. The elderly can lose up to 3-5% of muscle mass per decade after age 30.
• Inactivity - When muscles aren't used regularly, they begin to shrink and become less functional. Bedrest, cast immobilization, and low physical activity accelerate muscle loss.
• Malnutrition - Not consuming enough protein or calories can lead to decreased muscle synthesis and enhanced breakdown.

What are the impacts of muscle loss?

Muscle loss can significantly impact physical functioning and quality of life:

• Increased fatigue, lethargy, and weakness
• Reduced mobility and independence
• Higher risk of falls and fractures
• Impaired glucose regulation and metabolism
• Greater inflammation and suppressed immunity

How can you prevent muscle loss?

• Exercise regularly - Engage in strength training and weight-bearing activity to stimulate muscle protein production. As little as two resistance workout sessions per week can make a difference.
• Eat adequate protein - Consuming foods high in protein like meats, dairy, eggs, and legumes helps maintain muscle. Older adults should aim for 1-1.2g protein per kg of body weight daily.
• Manage illnesses/conditions - Seek treatment for chronic conditions like diabetes, cancer, kidney disease, etc. that increase inflammation and protein breakdown.

What are the best ways to rebuild lost muscle?

The most effective ways to regain muscle mass include:

• Progressive resistance training - Lift challenging weights targeting major muscle groups 2-3 times per week.
• Eat more calories - Consume enough overall calories, carbohydrates, fats, and protein to put on mass. Shoot for 500 extra calories per day.
• Rest and recover - Take at least 1-2 rest days between resistance training sessions for muscles to fully recover. Prioritize sleep.
• Consider supplements - Certain supplements like creatine, branched-chain amino acids, or HMB may offer additional support.

The Takeaway

Muscle loss is a common condition, especially in seniors, that can negatively impact physical abilities. Combining strength-building exercise, proper nutrition, and lifestyle factors can help preserve muscles as we age. Being proactive is key!

Visit Harmony MD for personalized guidance on preventing and reversing muscle loss.