Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function. This age-related decline typically begins around age 30 and accelerates after age 60.
Some key facts about decreased muscle mass:
- It is estimated that 5–13% of 60–70 year olds and 11–50% of those over 80 years old have sarcopenia.
- While gradual, muscle loss speeds up once you reach middle age. You can lose up to 3–5% of muscle mass per decade after 30.
- Sarcopenia is linked to lack of physical activity, malnutrition, chronic diseases, and hormonal changes.
- The condition can negatively impact quality of life and ability to perform daily tasks. Risk of falls and fractures also increases.
What causes loss of muscle mass?
There are a few key factors that contribute to decreased muscle mass:
- Aging - As we get older, muscle fibers shrink in size and number. This leads to smaller, weaker muscles over time.
- Inactivity - If muscles are not adequately used, the body breaks them down faster than it rebuilds them. An inactive lifestyle speeds up muscle wasting.
- Poor nutrition - Not eating enough protein or calories in general leads to breakdown of muscle for energy and difficulty building new muscle tissue.
- Hormonal changes - Age-related declines in hormones like testosterone, estrogen, growth hormone, and IGF-1 hamper muscle maintenance.
- Illness/injury - Being bedridden or immobilized due to medical conditions leads to rapid muscle loss. Certain medications also have muscle wasting as a side effect.
What are the symptoms and health risks?
The main symptom is feeling
weaker despite no injury and having more
difficulty with physical tasks (e.g. climbing stairs, carrying groceries). Other symptoms and risks include:
- Fatigue, exhaustion after moderate activity
- Stiffness, limited flexibility, aching joints
- Poor balance and increased falls
- Weight loss, slower metabolism
- Higher anxiety/depression risk
- Delayed recovery from illness/hospitalization
If you notice these developing, speak to your doctor. Getting assessed early on can help mitigate risks through tailored exercise, nutrition, and in some cases medication.
How can you prevent or manage loss of muscle mass?
While some decline is inevitable with age, you can take steps to maintain strength and function:
- Engage in regular strength training and cardio exercise
- Meet protein needs (0.5-1g per lb of bodyweight per day)
- Eat plenty of fruits and vegetables
- Manage chronic health conditions
- Get hormone levels checked
- Supplement with vitamin D if deficient
- Stay socially engaged and cognitively stimulated
Building lean muscle mass at any age helps counteract wasting processes. It's truly never too late to start - and doing so enables more activity while supporting healthy aging.
I hope this overview gave you a good understanding of what causes decreased muscle mass and how you can preserve your strength. For more information, you can visit Harmonize Care.