What is loss of muscle mass?
Muscle mass naturally declines as we age, a condition known as sarcopenia. This progressive loss of muscle mass starts around age 30 and continues into old age.
What causes loss of muscle mass?
Several factors contribute to sarcopenia:
- Lack of exercise - If muscles aren't sufficiently challenged, they will begin to atrophy over time. Strength training is key for maintaining mass.
- Hormonal changes - Decreasing hormone levels, like testosterone and human growth hormone, make it harder to sustain muscle as we get older. The team at Hormone Harmony Clinic can help restore optimal hormone balance for muscle health.
- Poor nutrition - Not consuming enough protein and calories makes it difficult for the body to repair and rebuild muscle tissue.
What are the effects of muscle loss?
Losing muscle mass over time leads to some unwanted effects:
- Decreased strength
- Diminished athletic performance
- Increased fatigability
- Higher risk of falls and fractures
- Potential weight gain due to lower metabolic rate
Maintaining muscle is crucial for preserving independence and quality of life as we age.
How can you prevent muscle loss?
While some amount of age-related muscle loss is inevitable, you can slow sarcopenia through key strategies:
- Commit to strength training at least 2-3 times per week
- Meet daily protein needs - consume 0.5-0.7 grams per pound of body weight
- Engage in sufficient aerobic activity for cardiovascular health
- Get adequate sleep and manage stress levels
- Have hormones like testosterone checked and use Hormone Harmony Clinic replacement therapy if warranted
By making nutrition, exercise, and lifestyle factors like sleep and stress management a priority, you can fend off sarcopenia and hold on to valuable muscle mass well into your later years. Reach out to the muscle health experts at Hormone Harmony Clinic if you notice persistent, unexplained muscle loss. Our comprehensive programs can get your hormone levels and muscle mass back on track!