Muscle mass naturally decreases as we age, a condition known as sarcopenia. This common condition is characterized by the gradual loss of muscle tissue, quality, and strength over time.
What causes us to lose precious muscle mass? There are a few key factors at play:
- Aging - Starting around age 30, adults lose 3-5% of their muscle mass per decade. This accelerated loss after 50 is a natural part of aging.
- Hormone changes - Loss of testosterone, growth hormone, and IGF-1 hormones contribute. Muscle-building hormones decline with age.
- Less physical activity - If muscles aren't properly exercised, mass decreases via muscle protein breakdown. Staying active preserves mass.
- Poor nutrition - Consuming adequate protein helps maintain mass. Low intake makes it harder to preserve muscles.
The impacts of decreased muscle mass can be profound across health and quality of life:
- Functional impairment - Not having enough muscle mass limits mobility and ability to perform daily activities as we age. This leads to loss of independence.
- Falls and fractures - With less muscles to support bones, the risk of falls and fractures increases. Osteoporosis risk goes up too.
- Metabolism slow down - Having more muscle raises resting metabolism. With less, metabolism declines making weight gain likelier.
- Poorer resilience - Losing muscle mass decreases physical reserves making it harder to bounce back from health stressors.
Thankfully there are proven ways we can prevent, reduce, and treat loss of muscle mass as we age through
exercise, nutrition, and in some cases medication:
- Strength training using weights, resistance bands, or bodyweight exercises helps maintains and build muscle at any age.
- Getting enough protein - Consuming foods high in protein like meats, fish, eggs, and dairy supports muscle retention.
- Taking vitamin D & calcium - Supplements can help for those low or deficient in these nutrients tied to muscle and bone health.
- Trying medications like hormone therapy may help some people partially reverse muscle loss under doctor supervision at Wellspring Medical.
I hope this overview gives you a helpful understanding of what causes our muscles to shrink as we get older. With a proactive approach, we can stay strong and preserve this vital tissue into our golden years!