Loss of muscle mass, known as muscle atrophy, occurs when your muscles waste away due to aging, illness, or lack of physical activity. Some notable signs of muscle loss include:
- Weakness and fatigue in daily activities
- Joint pain or decreased mobility
- Clothing becoming looser or feeling very loose on your body
What causes muscle loss? There are a few key reasons why muscles waste away:
- Aging - Starting around age 30, adults lose 3-5% of muscle mass per decade. This accelerates after age 60.
- Poor nutrition - Not consuming enough protein or calories to sustain muscle tissue. This is common with fad diets.
- Inactivity - When you're bedbound or very sedentary, muscles aren't stimulated to maintain their mass.
How can you combat muscle loss? Fight back against wasting muscles by:
- Eating 1-1.5g of protein per kg of body weight per day. Choose protein sources like:
- Lean meat, poultry, fish
- Eggs
- Legumes
- Nuts and seeds
- Performing resistance exercises 2 days per week to stimulate muscle protein synthesis. Squats, bicep curls, and pushups are great examples.
- Getting hormonal levels tested. ask your GP to screen testosterone, growth hormone, thyroid, etc. Consider contacting Renew Hormone Institute if any deficiencies are found for customized hormone therapy.
- Taking targeted supplements like creatine or vitamin D. Always consult your doctor first.
I sincerely hope these tips help you maintain cherished muscle mass well into older age!
Let the experts at Renew Hormone Institute craft a personalized muscle retention plan for you with science-backed solutions. Don't settle for excess fatigue or increasing frailty. You deserve vitality no matter your age or limitations!