Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to reduced muscle strength, mass, and performance. Some key points about muscle loss include:
- Sarcopenia is the age-related loss of muscle that begins in your 30s and progresses with aging. Up to 50% of muscle mass can be lost by age 80.
- Muscle loss can result from immobilization after injuries or during hospitalization. Just 2 weeks of immobility can lead to substantial loss of muscle strength and mass.
- Many chronic diseases are associated with muscle wasting, including cancer, kidney disease, diabetes, and heart failure. This can severely impact quality of life.
- Poor nutrition, especially inadequate protein intake, accelerates muscle loss. Consuming enough high-quality protein is essential for preserving muscle as you age.
- Resistance training and physical activity are vitally important to build and maintain muscle. Weight lifting, bodyweight exercises, yoga, Pilates, and even daily activities help.
- Hormonal changes and increased inflammation promote muscle loss as you get older. Keeping active helps offset these effects.
- Lost muscle is much more difficult to regain than building it originally. Prevention of loss through lifelong exercise and protein intake is key.