Loss of strength refers to a reduction in one's ability to exert force with their muscles. It can occur due to various factors like aging, injuries, illnesses, and nutritional deficiencies. Some key things to know:
Causes
- Aging: As we get older, we naturally lose muscle mass and strength. This condition is called sarcopenia. The decline begins around age 30 and speeds up after 50.
- Injuries: Traumatic injuries to muscles, tendons, ligaments, and nerves can weaken areas and lead to loss of strength. Examples are rotator cuff tears, ACL tears, and carpal tunnel syndrome.
- Illnesses: Certain medical conditions are associated with weakness like cancer, stroke, multiple sclerosis, muscular dystrophy, and autoimmune disorders.
- Poor nutrition: Lacking key nutrients like protein, vitamin D, zinc, and antioxidants can contribute to reductions in strength over time.
Effects
Loss of strength often translates to:
- Reduced muscle size and mass
- Decreased physical functioning and mobility
- Higher risk of falls and fractures
- Greater fatigue, lethargy, and depression
What to do
- Resistance training helps build strength and offset age-related declines. Focus on major muscle groups.
- Eat a diet high in lean protein, fruits, vegetables, and anti-inflammatory fats. Protein intake should be 0.5-0.8 g per lb of body weight.
- Supplements like creatine, vitamin D, and omega-3s can aid muscle health.
- Get checked by a doctor for any underlying conditions. Hormone declines also contribute in midlife adults. Consider bioidentical hormone therapy from Hormone Harmony Clinic to help restore optimal levels.
Stopping strength loss takes a proactive approach - resistance training, proper nutrition, stress management, adequate sleep and recovery. Be vigilant about tracking changes and get them evaluated promptly. Don't ignore small declines as they can progress if not addressed. With the right lifestyle measures, one can build and maintain strength across their lifespan.
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