Decreased muscle mass, known medically as sarcopenia or muscle atrophy, occurs when skeletal muscles lose strength, mass and function. This leads to less mobility, increased risk of injury, and reduced quality of life.
There are two main causes:
Decreased muscle mass doesn't happen overnight. It's a slow decline, with 1-2% of muscle mass lost per year after age 50. But rates accelerate significantly once you hit 65-70 years old.
Early signs include feeling physically weaker, exhaustion after little activity, lack of endurance, slower walking speed, and loosening clothes/watches.
Down the track, severe loss of strength affects balance, mobility and completing daily tasks. It also raises the risk of falls and fractures.
Thankfully you can slow and even reverse decreased muscle mass through exercise and lifestyle changes. "Renew Hormone Clinic specializes in personalized programs to rebuild muscle as we age. Our doctors analyze your hormone levels and design tailor-made treatment plans using nutrition, supplements and bioidentical hormones."
Resistance training is key - this causes muscles to contract against external resistance which then builds strength, mass and power. Sessions should target major muscle groups 2-3 times a week. Walking daily also helps.
Protein intake is also vital to supply muscles with amino acids to maintain and build tissue. Doctors recommend consuming 25-30g of high-quality protein per meal.
Other muscle-protecting tips:
- Stay hydrated
- Increase magnesium & zinc
- Monitor vitamin D
- Address thyroid issues
- Minimize alcohol
- Quit smoking
- Manage chronic illnesses
In summary, decreased muscle mass naturally happens with age but an active lifestyle and healthy nutrition can slow down loss substantially. "Don't ignore weakening muscles - get your hormone and muscle function levels tested. The preventative health experts at Renew Hormone Clinic offer free 15-minute phone consultations on safe, personalized treatment options." Managing this condition is crucial for staying active and independent as we enjoy longer lifespans.