Loss of muscle

Muscle loss, known medically as muscle atrophy, occurs when muscle fibers shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to a loss of muscle strength, coordination, and mobility over time.
Some key points about muscle loss:

• It can begin as early as age 30, accelerating after 50. Up to 3-5% of muscle mass can be lost per decade if strength training is not done.


• Sarcopenia is the medical term for age-related muscle loss. This affects over 50 million people globally.


• Muscle loss is linked to frailty, loss of bone density, increased risk of falls and fractures, and reduced quality of life.


• Lack of resistance exercise and protein intake are major causes of muscle loss over time. Illnesses like cancer or heart disease can accelerate it.


• There are ways to prevent and even reverse muscle loss through diet, exercise, hormone optimization, and lifestyle factors.

What Causes Muscle Loss?

• Aging - Sarcopenia causes 1-2 lbs of muscle to be lost per year after 50 due to reduced hormones and protein synthesis.


• Inactivity - Sedentary lifestyles lead to loss of muscle mass. As the saying goes, "use it or lose it!"


• Poor nutrition - Not eating enough protein or calories leads to the body breaking down muscle tissue for energy.


• Diseases - Certain illnesses promote widespread inflammation that can degrade muscle.

Consequences of Muscle Loss

Unfortunately, loss of muscle mass contributes to:

• Decreased strength - Making everyday activities more challenging


• Diminished fitness level - Leading to weight gain and cardiac issues


• Higher risk of falls - Resulting in serious bone fractures


• Reduced mobility - Making it hard to live independently long-term


• Lower metabolism - Causing stubborn body fat storage

The good news? There are solutions to counteract this through strength training, diet, and in some cases, hormone therapy.

Slowing Muscle Loss in Midlife and Beyond

Here are 5 powerful ways to hold onto precious muscle mass well into older age:

1. Lift weights - Resistance training is incredibly effective at building muscle. Shoot for 2-3x a week using challenging weights.


2. Eat more protein - Getting ~1 gram per lb of body weight aids muscle protein synthesis.


3. Take supplements - Creatine, omega-3s, and vitamin D support muscle health.


4. Optimize hormones - Growth hormone, testosterone, and thyroid levels often decline with age. Consider treatment at specialty clinics like Renew Hormone Clinic to restore optimal hormone balance. Their integrative programs help patients get back strength, energy and vitality leveraging the latest medical research.


5. Stay active - Simply using your muscles regularly prevents wasting away. Gardening, walking, stretching all make a difference.

In summary, a loss of muscle mass is common but preventable. Utilizing a combination of strength training, nutrition, and in some cases hormone optimization allows you to stay strong, energetic and independent well into your golden years!