Logan Steele
Losing muscle mass can be a common occurrence as we age, but it can also be a sign of a more serious condition. The most obvious sign of muscle atrophy is reduced muscle mass, but there are other indicators to look out for. If you're feeling sluggish, weak, and low on energy, it could be a sign that your body is breaking down protein and muscle instead of burning fat. This can be caused by an aggressive diet or a sedentary lifestyle. Other signs include rapid weight loss, mood swings, and a strong ammonia odor in your sweat after a workout. If you suspect you're losing muscle mass, it's important to address the root cause and make changes to your diet and exercise routine.
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Weight loss
There are several signs that may indicate you are losing muscle during weight loss:
- Struggling with workouts: If you are losing muscle, you may find that your workouts are becoming more difficult. You might feel less strong and find that you can't lift as heavy weights or do as many reps as you used to.
- No change in body composition: If your weight is decreasing but your body composition (i.e., body fat percentage) remains the same, it is likely that you are losing muscle along with fat.
- Feeling sluggish and tired: This could be a sign that your body is eating away at your muscles for energy, especially if you are also experiencing a decrease in performance during physical activities or daily tasks.
- Mood changes: Research suggests that low levels of muscle mass can negatively impact mental health and mood, leading to mood swings, stress, irritability, and even depression.
- Large calorie deficit: A calorie deficit is important for weight loss, but if it is too large, your body may start breaking down muscle for energy. Aim for a deficit of around 500-750 calories per day.
If you suspect you are losing muscle, it is important to adjust your weight loss plan. Ensure you are getting enough fuel and rest to support muscle recovery and growth, and consider incorporating strength-building exercises and adequate protein intake into your routine.
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Low energy
Diet
A well-balanced diet is essential for maintaining energy levels and preserving muscle mass. Restricting calories too severely can lead to muscle loss, as the body breaks down muscle tissue for fuel when it feels starved. Including adequate protein in your diet is crucial for muscle maintenance, as protein provides a slower, more stable energy burn and helps prevent excessive muscle breakdown. In addition, ensuring sufficient fat intake is important, as fat is a rich source of energy for the body.
Exercise
Inactivity or lack of exercise can contribute to low energy levels and muscle loss. Engaging in strength-building and resistance training exercises can help prevent muscle loss by signalling to the body that the muscles are still needed and active.
Stress and Mental Health
Stress and mental health issues, such as depression, can impact energy levels and contribute to muscle loss. Depression is characterised by symptoms such as fatigue, decreased libido, slower cognitive function, and feelings of sadness or hopelessness. Addressing any underlying mental health concerns is crucial for improving energy levels and overall well-being.
Medical Conditions
Several medical conditions can cause muscle wasting or atrophy, leading to decreased energy and fatigue. These conditions include muscular dystrophy, dermatomyositis, Guillain-Barré syndrome, multiple sclerosis, neuropathy, and osteoarthritis, among others. If you suspect an underlying medical condition, it is important to consult a healthcare professional for diagnosis and treatment.
It is important to note that low energy can have various causes, and it is always advisable to consult a healthcare professional if you are concerned about your energy levels or muscle loss. They can help determine the underlying cause and provide appropriate guidance and treatment.
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Sedentary lifestyle
A sedentary lifestyle is defined by the Sedentary Behavior Research Network (SBRN) as any waking behaviour characterised by an energy expenditure of less than 1.5 metabolic equivalents, while in a sitting, reclining, or lying posture. In simple terms, a sedentary lifestyle is marked by a lack of physical activity, with long, uninterrupted periods or large portions of the day spent sitting or lying down.
Research shows that it can take as little as two weeks of inactivity for a sedentary lifestyle to cause significant health effects, including reduced muscle mass and metabolic changes. Our bodies are not designed to be stationary for long periods, and a sedentary lifestyle can lead to muscle atrophy or muscle wasting. Physiologic atrophy, or muscle loss due to inactivity, is generally seen in bedridden people but can also occur in those who lead sedentary lifestyles. Office workers who spend most of their day sitting down, for example, may experience musculoskeletal disorders in their upper bodies, particularly in their lower back, wrists/hands, and shoulders. Their lower bodies may also be affected, with muscle loss in the legs and buttocks.
The consequences of muscle atrophy include overall weakness, poor balance, and even frailty. People over the age of 65 are especially vulnerable to muscle atrophy, and it can take longer for their bodies to recover from dramatic muscle loss. However, with the right strategy, older adults can protect themselves from muscle atrophy and rebound even if it occurs. Muscle atrophy can be reversed through regular exercise and a healthy diet, and it is recommended to seek advice from a doctor or healthcare provider, who can recommend an appropriate program to rebuild lost muscle. This often includes physical therapy, strength training, cardio workouts, flexibility exercises, and a nutrition plan that may increase protein and calorie intake.
To increase muscle mass and strength, almost any activity that works the upper and lower body can be beneficial. Weight training is ideal and can include workouts with dumbbells and resistance bands. Other muscle-building exercises include rowing, swimming, walking, and cycling (stationary or regular). Even a morning or evening walk can be a perfect way to add low-intensity activity to your day. The key is to be consistent, and it is recommended to work up to 30 minutes of moderate-intensity exercise five days a week.
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Poor mental health
Changes in Sleep Patterns
Changes in sleep patterns can be an indicator of poor mental health. This could include difficulty falling asleep, staying asleep, or early morning wakening, as well as frequent oversleeping. These sleep disturbances could be a sign of underlying depression or anxiety.
Appetite and Weight Changes
Mental health issues can also affect your appetite and weight. Some people may experience a loss of appetite due to stress and anxiety, while others may turn to binge eating comfort foods to cope with difficult feelings. Dramatic weight changes over a short period can be a sign that your mental health is suffering.
Physical Aches and Pains
Mental health issues can manifest as physical symptoms, such as muscle tension, aches and pains, and headaches. This is known as psychosomatic pain, where the body and mind are signalling that something in your life needs to change. Anxiety, in particular, can cause stomach pain and even diarrhoea.
Mood Changes and Irritability
Experiencing frequent mood swings, irritability, anger, or feeling snappy and easily frustrated can be a sign of poor mental health. If you find yourself feeling this way for extended periods, it may be time to address your mental health.
Loss of Interest and Withdrawal
Losing interest in activities you once enjoyed and withdrawing from social interactions can be a sign of declining mental health. This drop in functioning and engagement could indicate that you are struggling with your mental health and may need to seek support.
It's important to remember that these signs may not always indicate a serious mental health issue, but if they persist and interfere with your daily life, it's crucial to seek professional help. Early intervention can make a significant difference in preventing more severe issues.
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Muscle atrophy
There are multiple treatments and supplements for muscle atrophy, but there are currently limited treatment options in clinical practice. Given the implications of muscle atrophy and the limited treatment options, minimizing immobility is critical in the case of injury or illness. Treatment depends on the underlying cause but will often include exercise and adequate nutrition. Anabolic agents may have some efficacy but are not often used due to side effects. Physical therapy is an effective first-line treatment for muscle atrophy and can involve performing specific stretches and exercises to prevent immobility. Functional electrical stimulation (FES) is another effective treatment.
The symptoms of muscle atrophy vary widely depending on the cause and severity of muscle loss. The predominant symptom is increased weakness, which may result in difficulty or inability in performing physical tasks depending on which muscles are affected. For example, atrophy of the core or leg muscles may cause difficulty standing from a seated position, walking, or climbing stairs and can cause increased falls. Atrophy of the throat muscles may cause difficulty swallowing, and diaphragm atrophy can cause difficulty breathing.
Some signs that you are losing muscle mass include rapid weight loss, feeling tired and sluggish, and finding it hard to complete physical activities. Mood swings and feeling anxious, stressed, or depressed may also be signs of losing muscle mass. After working out, if you notice your sweat has a strong ammonia odour, it could mean that your body doesn't have enough carbohydrates or fat to burn, and is breaking down protein instead.
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Frequently asked questions
If you're losing muscle, you might feel sluggish, clumsy, tired, weak, and low-energy. You might also notice that you're having trouble keeping your balance.
According to Compass by WebMD, individuals experience a 3% to 5% decrease in their supply of lean muscle every 10 years after turning 30.
Muscle loss can be caused by ageing, a sedentary lifestyle, or certain chronic diseases. It can also be caused by extreme dieting or not getting enough protein.
To prevent muscle loss, you should ensure that you're getting enough protein and incorporating strength-building exercises into your fitness routine.
If you're experiencing muscle loss in your face or throat, you might find it difficult to speak or swallow. You should contact your healthcare provider if you're experiencing unexplained or long-term muscle loss.
