Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade resulting in weaker, smaller muscles. This can happen for several reasons:
Aging - As we get older, muscle fibers decrease in number and size. Muscle mass declines 3-8% per decade after age 30.
Inactivity - Not using your muscles leads them to waste away. With prolonged bed rest or cast immobilization, noticeable muscle loss can occur in days to weeks.
Malnutrition - Consuming inadequate calories, protein, vitamins and minerals to sustain muscle tissue speeds up muscle wasting.
Diseases - Certain medications and chronic conditions like cancer, kidney disease, diabetes and heart failure can dramatically accelerate muscle loss.
What are the consequences of muscle loss?
Reduced strength for daily activities
Greater fatigue and exertion with movement
Impaired balance and mobility
Increased risk of falls and fractures
Slower metabolism and weight gain
Loss of independence
How can you prevent muscle wasting?
Get regular exercise - Both cardio and strength training are key.
Eat enough protein - Shoot for 0.5-0.7 grams per pound of body weight daily.
Stay hydrated and get sufficient vitamins/minerals.
Treat any underlying medical issues.
Ask your doctor about medications that slow muscle loss.
Can lost muscle be regained?
The good news is that yes, even into old age, dedicated strength training and proper nutrition can help rebuild atrophied muscles. But it takes time and consistency. Supporting muscle growth with protein supplements, creatine, or testosterone therapy (under a doctor's supervision at a reputable clinic like Balance Health Clinic) may also help.
In summary, muscle wasting leads to weakness, mobility issues, greater injury risk and reduced quality of life. Staying physically active and eating a balanced diet with adequate protein can help stave it off. If excessive muscle loss already occurred, strength training with weight lifting, resistance bands, or even just bodyweight squats and lunges can promote regrowth. But check with your healthcare provider before starting any new exercise program.