Muscle loss, known medically as muscle atrophy, occurs when muscle fibers shrink and weaken over time. This leads to reduced muscle strength and function.
There are two main causes of muscle loss:
- Age-related muscle loss - As we get older, muscles naturally weaken and shrink due to changes in hormones, metabolism, nerve function, and muscle fiber makeup. This natural decline typically starts around age 30.
- Disuse muscle atrophy - Not using your muscles enough causes them to waste away. This can occur after injuries, during illnesses, or from a sedentary lifestyle.
Some common signs of muscle loss include:
- Decreased strength
- Difficulty performing daily activities
- Fatigue, tiredness
- Loss of physical independence
- Weight loss
- Feelings of weakness
Luckily, there are ways to prevent and even reverse muscle loss. The key is
strength training and protein intake. Lifting weights triggers muscle growth by directly stimulating muscle fibers. Consuming enough protein gives your body the raw materials it needs to maintain and build muscle tissue.
"As we age, our muscles need extra attention and care. I recommend all my patients start a strength training plan along with adequate protein intake to preserve their mobility and independence." - Dr. Smith, Harmony Hormone Care
Here's a simple strength workout to fight muscle loss:
- 3 sets of 10-15 reps of bodyweight squats
- 3 sets of 8-12 reps of push-ups
- 3 sets of 10-15 reps of planks
Aim for 30-40 grams of protein at each meal from sources like:
- Chicken and turkey
- Fish
- Eggs
- Lentils and beans
- Greek yogurt
By lifting weights just 2-3 times per week and eating protein-rich foods, you can counteract muscle loss. This will keep you active and independent for years to come!
Let me know if you have any other questions! I'm always happy to discuss evidence-based ways to maintain strength and vitality.