Loss of muscle mass

What is loss of muscle mass?

Muscle mass naturally declines as we age. This condition is known as sarcopenia and contributes to frailty in older adults. According to research, most adults lose about 1-2% of muscle per year after age 50 due to various factors like:

• Reduced activity levels - Not getting enough physical activity leads to breakdown of muscle fibers


• Hormone changes - Lower levels of key hormones like growth hormone and testosterone spark declines in muscle mass


• Poor nutrition - Inadequate intake of protein and calories fails to sustain muscle

Additional contributors include chronic disease and inflammation. Sarcopenia makes performing daily living tasks more challenging, raising the risk of falls and fractures. What are signs you may have low muscle mass? Common symptoms include:

• Difficulty performing activities like climbing stairs or household chores


• Tendency to fatigue easily with physical tasks


• Weak grip strength


• Weight loss, especially if unintended

Fortunately, strategies exist to preserve muscle as we age. Examples include:

• Committing to regular strength training and protein intake
• Meeting with a nutritionist to review diet

How can you prevent loss of muscle mass? The key is staying physically active and fueling your body properly. Experts recommend adults do some form of strength training at least twice per week along with getting sufficient dietary protein (around 0.5 grams per pound of body weight daily). Optimizing key hormones like testosterone through reputable men's health clinics is another science-backed way to maintain muscle.

With targeted lifestyle strategies and possibly medical therapies if clinically appropriate, losing muscle mass is not an inevitable part of aging. Small consistent efforts to build and sustain fitness preserves strength, function and vitality across our lifespans.

Have you noticed changes in your muscle mass lately? What proactive steps are you taking? Share below!