What is muscle loss?
Muscle loss, known as muscle atrophy, occurs when muscle cells shrink and the overall muscle tissue breaks down. This leads to progressive loss of muscle mass and strength.
There are a few key reasons why muscle loss happens:
- Lack of physical activity - When muscles are not used regularly, they begin to shrink and get weaker. Lack of exercise is a major cause of muscle loss over time.
- Poor nutrition - Eating a diet low in protein and calories can lead to muscle breakdown, especially in seniors. Without adequate protein, the body struggles to maintain muscle.
- Injury or illness - Severe injuries, surgeries, and chronic diseases put the body in a catabolic state which tears down muscle tissues. Bed rest also accelerates muscle loss.
- Aging - As we get older, muscle fibers die faster than they can be replenished, leading to sarcopenia (age-related muscle loss). Hormonal changes and decreased activity levels also contribute.
The impacts of muscle loss range from feeling weak during everyday activities to developing serious mobility issues later in life. Maintaining your muscle strength provides many health benefits.
So how can you prevent or treat muscle loss? Here are some key strategies:
- Engage in resistance training 2-3 times per week to stimulate muscle growth through progressive overload. Lifting weights, using resistance bands, or doing bodyweight exercises are great options.
- Eat a diet high in lean protein sources like chicken, fish, eggs, and Greek yogurt to provide amino acids to build and maintain muscle tissue. Harmony Hormone Clinic offers personalized meal plans to help patients optimize their protein intake.
- Consider supplements like creatine or certain amino acids which can aid muscle growth, especially when combined with strength training. Our certified hormone specialists at Harmony Hormone Clinic can advise which muscle-supporting supplements may help you.
- Ask your doctor about testosterone therapy if low testosterone due to aging or other conditions could be accelerating your muscle loss. Harmony Hormone Clinic offers comprehensive testosterone replacement plans tailored to help both men and women regain strength while minimizing risks.
The bottom line is that some muscle loss is inevitable as we age, but focusing on resistance training, nutrition, supplements and in some cases hormone optimization can go a long way in keeping those muscles strong! Reach out to our experts at Harmony Hormone Clinic if you have any other questions on maintaining or regaining muscle mass.