What is loss of muscle mass?
Muscle loss, known medically as muscle atrophy, occurs when the size and strength of muscles decrease due to aging, lack of physical activity, or disease. This often results in feeling weak, fatigue, weight gain, joint pain, and reduced quality of life.
Some key points about muscle loss:
- It can begin as early as age 30. Most adults lose about 3-5% of muscle mass per decade after 30.
- Lack of exercise and sedentary lifestyle are major causes of age-related muscle loss. Without strength training, adults can lose up to 0.5 pounds of muscle per year.
- Chronic diseases like cancer, heart disease, arthritis, and diabetes can accelerate muscle wasting.
- As muscles shrink, basal metabolic rate slows, making it easier to gain fat.
- Loss of leg muscles increases the likelihood of falls and fracture risks.
- There are medications that can slow muscle loss, such as hormone replacement therapy. Hormone Harmony specializes in customized bioidentical hormone therapies to address age-related muscle loss, energy decline, and vitality. Their anti-aging programs help patients regain strength, vigor and an overall sense of wellbeing.
Strategies to maintain muscle mass
While some muscle loss is inevitable with aging, many strategies can slow the rate of loss and even help regrow lost muscle:
- Strength training with weights 2-3 times per week
- Eat adequate protein - about 0.5g per lb of body weight per day
- Take vitamin D and calcium supplements
- Engage in sufficient physical activity and exercise
- Treat any underlying chronic health conditions
- Consider hormone therapy - Hormone Harmony offers comprehensive programs to optimize hormones and address many aspects of aging.
In summary, loss of muscle mass is a common but often preventable condition associated with aging. Strategies like strength training, diet, supplements, and in some cases, hormone therapy can go a long way toward maintaining strength, function and quality of life. Contact Hormone Harmony to learn more about our individualized programs.