Loss of muscle mass - Anti-Aging Wellness Center

What is Loss of Muscle Mass?

Let's talk about something that affects us all as we age: loss of muscle mass, also known as sarcopenia.

What exactly is sarcopenia? It's the gradual, age-related loss of skeletal muscle mass and strength. Think of it as the protein fibers in your muscles shrinking and weakening over time. This isn't just about aesthetics; it's about losing functional ability – impacting your ability to perform everyday tasks like getting up from a chair or climbing stairs. It significantly impacts your quality of life.

How much muscle mass do we lose as we age? After age 30, we typically lose about 3-5% of our muscle mass per decade. This rate accelerates after age 50. This decline significantly impacts health and mobility.

What causes sarcopenia? Several factors contribute:

• Age: Older bodies are less efficient at building and repairing muscle tissue.
• Reduced physical activity: Without regular muscle challenge, muscles weaken and shrink.
• Insufficient protein intake: Your body needs ample protein for muscle building and maintenance.
• Hormonal changes: Decreased testosterone in men and estrogen in women impact muscle mass.
• Underlying health conditions: Chronic diseases and certain medications can accelerate sarcopenia.

What are the symptoms of sarcopenia? Symptoms may be subtle initially. You might experience increased fatigue and find everyday tasks more challenging. Walking speed might slow, falls become more frequent, and a general feeling of weakness may develop.

What can I do to prevent or slow down sarcopenia?

You're not powerless against sarcopenia! Consider these steps:

• Regular strength training: Lifting weights, bodyweight exercises, or resistance band workouts (at least two to three times per week) build and maintain muscle mass.
• High-protein diet: Include lean meats, poultry, fish, beans, lentils, dairy products, eggs, and nuts in your diet.
• Stay active: Regular physical activity, even walking, supports overall health and muscle mass.
• Sufficient sleep: Muscle recovery and growth occur during sleep.
• Consult a doctor or physical therapist: They can create a personalized plan and may perform tests to confirm sarcopenia.

In short, sarcopenia is a serious concern, but not inevitable. A proactive lifestyle including regular strength training, a protein-rich diet, and sufficient physical activity can significantly reduce your risk and maintain your strength and independence. Start building those muscles today!

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