What is decreased muscle mass?
Muscle mass naturally decreases as we age in a process called sarcopenia. However, more rapid muscle loss termed myopenia can result from poor diet, illnesses, or a lack of strength training. Losing muscle mass can negatively impact strength, mobility, and metabolism.
Some key points about decreased muscle mass:
- It involves the breakdown of muscle proteins faster than they can be synthesized
- Contributing factors include aging, illnesses, inactivity, poor nutrition, hormonal changes, and muscle injuries
- Associated with loss of strength and function, slower metabolism, weight gain, higher injury risk
- Can be counteracted by strength training and ensuring adequate protein intake
Early signs of decreased muscle mass may include:
- Loss of strength
- Difficulty with daily tasks like climbing stairs
- Feeling physically weaker and fatigued
To help maintain healthy muscle mass as we age, the Hormone Solutions recommends:
- Resistance exercise 2-3x per week to stimulate muscle protein synthesis
- Getting enough dietary protein - aim for 0.5-0.7g per pound of body weight daily
- Ensuring adequate intake of nutrients like vitamin D, zinc, and magnesium which support muscle health
- Hormone optimization therapy under a doctor's supervision if levels of key hormones like testosterone or growth hormone decline
Our holistic programs customize nutrition, fitness, and hormone therapies to your unique needs. Schedule a consult today to discuss safe, personalized treatments to sustain fit, functional muscles for life!
Let me know if you need any clarification or have additional questions on this topic! I'm happy to discuss further strategies for maintaining or rebuilding muscle mass at any age.