Loss of muscle, also known as muscle atrophy, occurs when muscle cells shrink or degrade resulting in weaker, smaller muscles. This can happen due to various factors:
- Ageing - As we get older, muscles naturally lose strength and mass. This age-related loss of muscle is called sarcopenia.
- Inactivity - Not using your muscles can cause them to waste away. This is common after injuries or illnesses that require long periods of rest.
- Poor nutrition - Eating too few calories or not enough protein can accelerate muscle loss. This may happen with fad diets or conditions that reduce appetite.
- Diseases - Certain diseases directly attack muscle fibers or nerves that stimulate them. Examples include muscular dystrophy, ALS, multiple sclerosis, and stroke.
Symptoms of muscle loss include feeling weaker, fatigue, weight loss, reduced muscle size, and tripping or losing balance easily. Preventing and treating this condition early is key.
Here are some
tips to maintain muscle mass:
- Exercise regularly - Strength training with weights or resistance bands builds muscle. Cardio also helps.
- Eat enough protein - Shoot for 0.5-1 gram per pound of body weight daily.
- Take key supplements - Creatine, vitamin D, omega-3s may support muscle health.
- Get checked for underlying issues - See a doctor for testing.
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Losing muscle mass is common but often preventable with simple lifestyle measures. Don't wait to take action. The sooner one starts, the more muscle can be preserved long-term.