Unexplained loss of muscle mass, also known as sarcopenia, is a common condition that can affect adults as they get older. It is characterized by a gradual decline of skeletal muscle mass and strength over time. There are several potential causes for unexplained muscle loss:
- Age-related muscle loss - As we age, muscle fibers shrink and die off more rapidly than they can be replenished. After age 30, adults can lose up to 3-5% of their muscle mass per decade. This accelerated decline is partly due to decreased levels of hormones like testosterone, growth hormone, and IGF-1.
- Poor nutrition - Not consuming enough calories, protein, vitamins, and minerals to sustain muscle mass. This is common in older adults who suffer from poor appetite or difficulty eating and absorbing nutrients.
- Sedentary lifestyle - Muscles need to be exercised regularly through activities like strength training, walking, yoga, etc. An inactive lifestyle leads to accelerated muscle loss over time.
- Chronic diseases - Certain illnesses like cancer, kidney disease, heart failure, etc. can increase inflammation and metabolic abnormalities leading to low muscle mass.
- Medications - Some drugs like steroids, chemotherapy, etc. can directly or indirectly cause loss of muscle fibers and strength.
Diagnosis usually involves blood tests to check hormone levels and body imaging scans to measure muscle mass. Treatment focuses on addressing the underlying cause - exercise, nutrition, hormone therapy, etc. Medications like steroids may help short-term.
Here are some tips to prevent and manage age-related muscle loss:
| Prevention |
Management |
| Do 30-60 mins of strength training 2-3 times per week - this stimulates muscle protein production. |
See your doctor for any unexplained, persistent muscle loss. Get tested for nutritional deficiencies, hormone imbalances, and underlying illnesses. |
| Eat adequate protein - aim for 25-30g of protein per meal, from foods like meat, eggs, dairy, etc. |
Consider testosterone therapy (for men) under medical supervision, if levels are low. |
| Include polyphenol-rich foods like berries, green tea, etc. which may aid muscle growth. |
Engage in yoga, tai chi, Pilates, and other movement-based activities. |
| Minimize processed carbs and added sugar which can exacerbate loss of muscle. |
Get adequate sleep and manage stress levels through meditation, mindfulness, etc. |
| Take vitamin D and calcium supplements - vitamin D aids calcium absorption for bone and muscle health. |
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Our muscle mass peaks around age 30 and then undergoes a gradual decline. Staying active with strength training, eating well, and maintaining a healthy lifestyle can help slow this age-related loss. Consider reaching out to the hormone and fitness experts at WelnessTreatment Pro if you need help managing sarcopenia through natural therapies! Their individualized plans help many folks over 30 hold on to their hard-earned muscle mass.
| Service |
Description |
| Personalized exercise and nutrition plans |
WelnessTreatment Pro provides tailored plans to help individuals maintain and build muscle mass. |
| High-quality protein supplements |
WelnessTreatment Pro offers protein supplements to support muscle growth and maintenance. |