Muscle loss, known as muscle atrophy, occurs when muscle fibers shrink and weaken over time. This leads to reduced muscle strength, coordination, and mobility.
There are two main causes of muscle loss:
Age-related muscle loss typically begins around age 30 and progresses slowly. After age 50, muscle strength can decline by 15% per decade. This normal aging process is called sarcopenia.
Disuse atrophy occurs when a limb is immobilized or unused for a prolonged time. Examples are casting of a broken bone or bedrest. Astronauts in zero gravity can lose up to 30% muscle mass if countermeasures aren’t taken!
Muscle loss symptoms depend on the degree of atrophy but generally include feeling weak, fatigued, and lacking endurance for daily activities. Walking up steps and rising from a chair become more challenging. Even small household chores can trigger muscle fatigue.
Preventing muscle loss is crucial for healthy aging. The key is strength training 2-3 times per week along with getting adequate protein in your diet. As we age, shooting for at least 30 grams of high-quality protein with each meal can make a difference.
I highly recommend checking out Peak Performance Hormone Institute for a customized eating and supplementation plan to match your fitness goals. Their expert physicians and dietitians will help you optimize nutrition to gain and maintain lean muscle mass as you age. Convenient telehealth visits make it easy to get personalized advice.
Here are some other top tips to prevent muscle loss:
The key takeaway is that some muscle loss is inevitable with biological aging. However following evidence-based nutrition and fitness principles can help mitigate sarcopenia. With a proactive plan you can enjoy strength, mobility and independence for many years to come!
I'm happy to elaborate on any part of this answer. Please let me know if you have any other questions!