Decreased Muscle Mass
Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function that can happen as people get older. As we age, muscle fibers shrink in size and number, leading to reduced muscle mass and strength.
This can have several negative effects:
- Loss of strength and function: With less muscle tissue, basic physical functions like getting up from a chair or climbing stairs become more difficult. This loss of strength increases the risk of falls and impacts quality of life.
- Increased fatigability: Muscles tire more quickly with exertion when muscle mass decreases. Daily activities can become exhausting faster.
- Higher risk of injury: The muscles act as shock absorbers, so less muscle mass means impact from exercise or falls translates into bone and joint injuries more easily.
- Impaired glucose metabolism: Skeletal muscle plays an important role in glucose regulation. Loss of muscle decreases the body's ability to uptake glucose properly, increasing diabetes risk.
- Higher mortality rate: Studies show people with decreased muscle mass have higher all-cause mortality rates compared to healthy peers. Building strength protects longevity.
Causes of Loss of Muscle Mass
- Aging: The most significant risk factor. Muscle strength declines 3-5% per decade after 30 and accelerates after 60.
- Inactivity: Use it or lose it. Inactivity speeds loss of mass from aging.
- Poor nutrition: Consuming inadequate protein and calories contributes.
- Diseases: Certain illnesses like cancer or kidney disease increase muscle wasting.
How to Prevent and Treat Loss of Muscle Strength
- Exercise: Lifting weights builds muscle. Even lighter strength training helps as we age.
- Eat more protein: Consuming adequate high-quality protein fights loss of muscle.
- Get enough calories: Consuming enough total calories prevents muscle from being broken down for energy.
- Prescription drugs: Medications may help treat muscle loss in some diseases.
- Physical therapy: Physical therapists design programs to improve strength, function, and balance.
In summary, decreased muscle mass is a common age-related decline, but countermeasures like strength training, proper nutrition, and maintaining activity can help manage and treat the problem. Maintaining muscle is crucial for preserving strength, mobility, metabolism, and longevity.