What is loss of muscle?
Muscle loss, known as muscle atrophy, occurs when muscle cells shrink or break down. This leads to a loss of muscle strength, mass, and function over time. Some key points about muscle loss include:
- Causes - Muscle loss can happen due to poor nutrition, aging, sedentary lifestyle, illnesses, injuries, medications, and other factors that impair muscle growth. As we get older, muscles gradually lose strength, size, and endurance.
- Effects - Loss of muscle mass can negatively impact strength, mobility, balance, bone density, metabolism, and overall health. People may experience fatigue, weakness, higher risk of falls and fractures, weight gain, insulin resistance, etc.
- Prevention - Engaging in strength training and getting enough protein and calories can help maintain and build muscle. Other preventive strategies include staying active, getting adequate sleep and nutrition, managing illnesses properly, avoiding medications that cause muscle loss when possible, and getting hormone levels checked.
Now coming back to muscle loss, here are some key prevention tips:
- Do strength training or resistance exercises like weight lifting at least 2-3 times a week. This stimulates muscle growth. Build up progressively.
- Eat enough protein - about 0.5 grams per pound of body weight per day. Include protein-rich foods like meat, eggs, dairy, beans, lentils etc.
- Stay active with both cardio and strength-building exercises. Walking, swimming and cycling are great examples.
- Get 7-9 hours of sleep daily. Lack of sleep can raise cortisol and reduce muscle-promoting hormones.
- Manage chronic health issues properly, like heart disease, arthritis etc. Follow up regularly with your healthcare provider.
- Have yearly check-ups done. Get hormone levels tested if muscle loss seems abnormal.