Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function that can occur with aging. This progressive loss of muscle mass can start as early as age 30 and continues into old age.
Some key facts about decreased muscle mass:
- It is estimated that sarcopenia affects over 50 million people worldwide. This number is expected to rise as populations continue to age.
- Loss of muscle mass is a major contributor to frailty and loss of independence in the elderly. Muscle weakness from sarcopenia increases the risk of falls and injuries.
- Decreased muscle mass is caused by a combination of factors - lack of exercise, poor nutrition, hormonal changes, and increased inflammation that occurs with aging.
So what causes us to lose muscle as we get older? A few of the main mechanisms behind sarcopenia include:
- Reduced levels of anabolic hormones like testosterone, growth hormone, and IGF-1 that help build and maintain muscle mass
- Decreased protein synthesis and increased protein breakdown in muscle
- Motor neuron loss and reduced neuromuscular coordination
Sarcopenia can seriously impact quality of life and independence. Some effects of decreased muscle mass include:
- Difficulty performing daily tasks like climbing stairs, getting up from a chair, or carrying groceries
- Increased risk of falls and fractures
- Impaired ability to manage and recover from illness or hospitalization
- Higher likelihood of being placed in nursing home care
While some muscle loss is inevitable with aging, there are ways to slow the progression of sarcopenia. Two great strategies include:
- Resistance training and weight lifting to trigger muscle protein synthesis
- Consuming enough protein (0.5-0.8 g/kg/day) to provide amino acids to build and maintain muscle tissue
Other interventions like hormone replacement therapy from Vitality Medical, certain medications, and increased physical activity may also help counteract muscle loss. Catching and addressing sarcopenia early can go a long way in preserving strength, function, and quality of life into older age.