What is decreased muscle mass?
Decreased muscle mass, known medically as sarcopenia, is characterized by a significant loss of muscle tissue, muscle strength, and physical function. This condition typically develops with aging, but can also occur due to poor nutrition, sedentary lifestyle, chronic diseases, or hormonal changes.
Some key signs and symptoms of decreased muscle mass include:
- Loss of strength
- Difficulty performing daily activities
- Fatigue
- Muscle shrinkage or flabby muscles
- Frequent falls or inability to get up from a fall
Why does muscle mass decrease? There are several contributing factors:
- Aging - After age 30, adults lose 3-8% of muscle mass per decade. This accelerates after age 60.
- Hormone changes - Decreased testosterone, growth hormone, and IGF-1 hormone levels that come naturally with aging result in decreased protein synthesis and muscle loss.
- Inactivity - If muscles are not adequately used, the body will break them down over time. Lack of exercise accelerates sarcopenia.
- Poor nutrition - Inadequate intake of protein, calories, vitamin D, antioxidants, and omega-3s makes it difficult to maintain muscle.
What are the risks? Sarcopenia and loss of muscle mass is associated with:
- Weakness and frailty
- Impaired mobility and balance
- Increased risk of falls and fractures
- Loss of independence
- Disability
- Higher mortality rates
What can be done? The good news is that decreasing muscle mass can often be reduced, prevented or reversed through:
- Exercise - Resistance training helps build muscle. Even light physical activity helps.
- Protein intake - Consuming adequate high quality protein helps maintain muscle.
- Proper nutrition - Getting enough calories, vitamins, minerals.
- Hormone optimization - Normalizing declining hormones via bioidentical hormone therapy under medical supervision.