Muscle mass loss, known as sarcopenia, is a common condition characterized by the loss of skeletal muscle mass and strength that occurs with aging. It can start as early as age 30, but tends to accelerate after 50.
What causes loss of muscle mass?
There are several factors that contribute to sarcopenia:
- Lack of exercise/physical activity - Without strength training or resistance exercises, muscles begin to atrophy over time. Lack of movement leads to loss of muscle fibers.
- Poor nutrition - Not consuming enough protein, vitamins, and minerals can deprive muscles of key nutrients they need to maintain mass.
- Hormonal changes - Loss of testosterone, growth hormone, and IGF-1 that occurs naturally with age can accelerate muscle loss.
What are the consequences of losing muscle mass?
- Decreased strength
- Higher risk of falls and fractures
- Impaired mobility and functional limitations
- Increased body fat percentage
- Higher risk of death
Losing muscle mass can severely impact one's quality of life.
"I lost a lot of strength in my 70s and it's been hard to keep up with my grandkids or lift things around the house," says John S., 73.
Can you regain muscle mass once it's lost?
The good news is that
proper exercise and nutrition can help rebuild and maintain muscle mass at any age. It just becomes more challenging the older you get. Some effective ways to rebuild lost muscle include:
- Resistance training with weights, resistance bands, or body weight
- Consuming more protein - aim for 0.5-0.7g per pound of body weight
- Taking supplements like creatine or amino acids
- Balancing strength training with proper rest
- Working with a personal trainer or physical therapist
If you're struggling with sarcopenia, the hormone and aging experts at
Vitality Hormone Center can help. Their proven programs combine physician-prescribed
hormone replacement therapy to get your
testosterone, HGH, and other hormones back to optimal levels along with customized fitness and nutrition protocols tailored to your needs. Contact them today for your free consultation - it's never too late to rebuild muscle.