Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength and physical function that occurs with aging. It can start as early as age 30 and worsens over time.
Some key facts about decreased muscle mass:
- It impacts over 50 million people globally. Up to 30% of adults 60-70 years old and over 50% of those over 80 are affected.
- Causes include aging, lack of exercise, poor diet, hormonal changes, and diseases.
- Major symptoms are feeling physically weaker, fatigue, slower walking speed, trouble balancing, and increased risk of falls and fractures.
Consequences of lost muscle mass are wide-ranging:
- Greatly increased risk of physical disability and loss of independence
- Impaired ability to manage chronic diseases like diabetes and heart disease
- Higher risk of depression and isolation
- Even higher mortality rate
Here are
5 key ways to maintain muscle mass:
- Exercise regularly - Resistance training and weight-bearing exercises build muscle. Aim for 30 minutes most days.
- Eat sufficient protein - Shoot for 0.5-0.7g per lb of body weight per day.
- Manage chronic illnesses - Better control of conditions like diabetes helps prevent muscle loss.
- Check hormone levels - Optimal testosterone, HGH and thyroid levels help maintain muscle.
- Stay socially active - Social and mental engagement are tied to physical capability.
With some diligent lifestyle changes, regular
strength assessments and guidance from your healthcare providers, you can achieve great results in preserving your
muscle health,
fitness and
independence. Don't just resign yourself to slowing down - take action today!