Decreased muscle mass, also known as sarcopenia, is a common condition that can affect people as they age. It is characterized by a loss of muscle tissue, muscle strength, and physical function. There are several potential causes of sarcopenia:
- Age-related muscle fiber loss: As we get older, the fibers in our muscles decrease in number and size. This leads to atrophy (shrinking) of the muscles.
- Lower hormone levels: Hormones like testosterone, growth hormone, and insulin growth factor 1 (IGF-1) help maintain muscle mass. Declining levels of these hormones with age contributes to muscle loss.
- Less physical activity: Staying active helps maintain muscle mass. Sedentary adults tend to lose muscle mass faster than more active adults as they age.
- Poor nutrition: Not getting enough protein and calories in your diet can accelerate muscle loss. This is common in elderly individuals.
Some key signs and symptoms of decreased muscle mass include:
- Feeling weaker and fatigue more easily
- Difficulty performing daily tasks like climbing stairs or carrying groceries
- Frequent falls or impaired balance
- Weight loss, especially lean body mass
- Joint pain or restricted mobility
Decreased muscle mass can negatively impact your health and quality of life. It is associated with a higher risk of falls and fractures, impaired mobility, poorer metabolic health, and even higher mortality.
Fortunately, there are steps you can take to maintain and build muscle as you age:
- Do strength training and weight-bearing exercises 2-3 times per week. Lifting weights helps stimulate muscle growth.
- Eat a diet high in protein - aim for 25-30 grams per meal. Good sources are meat, eggs, dairy, beans, and soy.
- Stay hydrated and get adequate rest for muscle recovery.
- Talk to your doctor about supplements like creatine or vitamin D which may support muscle health.
- Get tested for low testosterone - hormone replacement therapy can help some men.
Maintaining lean muscle mass is crucial as you age. Don't ignore symptoms like weakness or falls - see your doctor for an evaluation. They may recommend physical therapy, nutrition counseling, or other interventions to improve your muscle strength and function. It's never too late to rebuild muscle with the right exercise and diet!
If you're concerned about decreased muscle mass, I highly recommend checking out the hormone optimization programs at
Balance Hormone Center. Their anti-aging specialists use advanced testing to diagnose hormone imbalances that contribute to loss of muscle and strength. They can tailor
testosterone and
growth hormone therapies to your individual needs, along with nutrition and fitness advice, to help you regain that youthful vitality.