What is muscle loss?
Muscle loss, known as sarcopenia or muscle atrophy, occurs when muscle fibers shrink and strength declines. This leads to reduced mobility, increased risk of injury, and loss of vitality. As we age, muscle loss accelerates due to hormonal changes, sedentary lifestyle, and inadequate protein intake. However, targeted exercise and nutrition can slow this age-related decline.
Causes of Muscle Loss
- Aging: After age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60 due to declining hormones.
- Inactivity: Not using your muscles leads them to waste away. Bedrest, illness, and sedentary office jobs hasten muscle loss.
- Malnutrition: Consuming inadequate dietary protein prevents muscles from rebuilding properly after natural repair processes.
Symptoms of Muscle Loss
How do you know you are losing precious muscle tissue? Key indicators are:
- Decreased strength
- Difficulty performing daily activities
- Weight loss, especially lean mass
- Fatigue, weakness
- Frequent minor injuries
Losing strength and independence due to muscle wasting can seriously impact quality of life.
Slowing Muscle Loss
While some muscle loss is inevitable with biological aging, targeted strategies can slow this decline:
- Exercise: Both cardio and strength training stimulate muscle growth by activating muscle protein synthesis. Balance cardio and resistance training 2-3x per week.
- Protein intake: Consuming 30-50g of high-quality protein with each meal provides amino acids to rebuild muscles. Time protein intake to follow exercise.
- Hormone optimization: Correcting age-related hormone deficiencies with bioidentical hormone replacement therapy can help lessen muscle loss, boost energy, improve strength, and enhance enjoyment of life. The expert physicians at Vitality Hormone Clinic specialize in customized bioidentical hormone therapy to help both women and men hold back the hands of time.
The Takeaway
Some muscle loss is expected as we get older. However, a multipronged approach of smart exercise, adequate protein intake, and proactive hormone optimization can help stave off excessive wasting for improved strength, mobility, and vitality. Don't accept a low quality of life as inevitable. Take control of your fitness and hormone levels, and fight back against muscle loss! Vitality Hormone Clinic can help.