Decreased muscle mass - Balance Hormones Clinic

What is decreased muscle mass?

Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and functionality as people get older. It can start as early as age 30, with muscle mass declining 3-5% per decade. By age 60, sarcopenia accelerates to 1-2% loss per year.

What causes sarcopenia?

There are a few key factors:

• Aging - As we get older, motor neurons die off and muscle fibers shrink and become less efficient at responding to signals from the nervous system to contract. This leads to loss of muscle fibers.
• Lack of exercise - Without regular physical activity, muscle mass naturally atrophies and becomes weaker over time. Exercise promotes muscle protein synthesis and slows degradation.
• Poor nutrition - Consuming inadequate calories, protein, vitamins like vitamin D, and antioxidants, contributes to reduced muscle mass. Nutrition provides fuel and building blocks.

What are the consequences of sarcopenia?

Loss of strength and functionality can seriously impact quality of life. Effects include:

• Increased risk of falls and fractures
• Loss of independence
• Disability
• Higher mortality rates

Fortunately, sarcopenia may be prevented and managed through exercise and diet. Resistance training is key - this builds strength, muscle size, and function. Consuming enough protein, around 0.5g/lb of body weight, provides amino acids to synthesize new muscle proteins. Leucine specifically stimulates muscle protein production. Some research also shows benefit from vitamin D and antioxidant supplementation as well as getting enough calories.

In summary, sarcopenia involves gradual loss of muscle tissue due to aging, inactivity, and poor nutrition. By understanding the mechanisms and risk factors, we can take proactive steps to maintain strength, independence, and vitality well into our senior years through fitness and proper fueling of our bodies.

If you have any concerns about sarcopenia or muscle loss, please consult with the experts at Balance Hormones Clinic.