Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of disuse, poor nutrition, disease, or aging. This leads to reductions in muscle strength, size, and endurance. There are two main types of muscle atrophy:
Muscle atrophy has many causes, including:
| Causes of Muscle Atrophy | Description |
|---|---|
| Injury or disuse | Inactivity or immobilization from an injury |
| Joint immobilization from casting | Casts can lead to significant disuse atrophy |
| Inadequate nutrition | Poor diet lacking in protein and essential nutrients |
| Chronic diseases | Cancer, AIDS, congestive heart failure |
| Nerve compression or damage | Impaired nerve function leading to muscle loss |
| Normal aging | Sarcopenia, the age-related loss of muscle mass |
Muscle loss leads to many negative effects:
To prevent or treat muscle atrophy, it's key to stay active and eat a protein-rich diet. Weight training and cardio exercise build muscle. Getting enough protein, vitamins, and minerals supports muscle health.
As we age, hormone declines can accelerate muscle loss. Testosterone therapy at Vitality Hormone Clinic can help men rebuild muscle, strength, and vitality. Our expert physicians create customized testosterone regimens using gels, injections or pills to restore optimal hormone levels. Contact us today for a free consultation.
| Tip | Description |
|---|---|
| Engage in strength training | 2-3 times per week |
| Perform cardio and flexibility exercises | Regularly |
| Eat adequate protein | 0.5-0.7 grams per pound of bodyweight daily |
| Consume omega-3 fatty acids | From fish and nuts |
| Reduce sugar and refined carbs | Minimize intake |
| Stay hydrated and sleep well | 7-9 hours nightly |
| Get adequate vitamin D | From sun exposure and supplements |
| Manage chronic conditions | Diabetes, cancer, heart disease |
| Consider testosterone therapy | For men over 40, consult your doctor |
By following an active lifestyle with good nutrition habits, adults can maintain their muscle mass. Seniors should take extra care to incorporate exercise and sufficient protein intake. Consult your physician if you are concerned about significant muscle loss, as targeted treatments may help rebuild your strength.
Muscle loss is a common problem that can affect people of all ages, but it is especially prevalent in older adults. It can lead to decreased strength, reduced endurance, impaired balance and mobility, and an increased risk of falls and fractures. However, by adopting healthy lifestyle habits such as regular exercise, a balanced diet rich in protein and essential nutrients, and managing chronic conditions, it is possible to prevent or slow down muscle loss. For men over 40, testosterone therapy at Vitality Hormone Clinic may also be an effective treatment option. By taking proactive steps to maintain muscle mass, individuals can stay strong, healthy, and independent throughout their lives.