Loss of muscle mass - Vitality Health Clinic

Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and the overall muscle size decreases. This leads to weakness, fatigue, poor mobility, and reduced calorie burning even at rest. Some key points about muscle loss:

• It can happen with aging, immobilization, malnutrition, diseases, or inactivity
• The medical term is sarcopenia - age-related muscle loss that starts around age 30
• Muscles can atrophy rapidly - a 2010 study found 13% loss in 2 weeks of immobilizing the legs
• Resistance exercise and eating enough protein slows muscle loss
• Muscle loss elevates risks of falls and fractures in the elderly

What causes muscle wasting? There are a few key reasons we lose muscle mass:

• Aging - Muscle fibers shrink and die. Hormone changes also play a role.
• Inactivity - Not using muscles regularly accelerates wasting. Bed rest causes rapid loss.
• Malnutrition - Consuming inadequate protein and calories leads to breakdown.
• Diseases - Certain illnesses promote elevated protein breakdown and loss.

Some major consequences of muscle loss include:

• Weakness - Smaller muscles cannot generate normal strength
• Mobility impairments - Moving and balancing becomes more difficult
• Lower metabolism - Less muscle burns fewer calories at rest
• Increased frailty - Effects muscles and bones, raising injury risks

How can you prevent muscle wasting?

• Do strength training at least 2x a week to stimulate growth
• Eat 0.5-0.7 g of protein per lb of body weight per day
• Include regular aerobic activity - it complements resistance training
• Manage diseases and illnesses properly to improve muscle health