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Muscle atrophy is a condition in which muscle tissues weaken and waste away, resulting in a loss of muscle mass and strength. It can be caused by several factors, including inactivity, disease, malnutrition, aging, genetics, and nerve damage. The good news is that in many cases, muscle atrophy can be improved and even reversed through specific exercises, proper diet, and lifestyle changes. This paragraph will explore the causes of muscle atrophy and provide an overview of treatment options to improve atrophied muscles.
How to Improve Atrophied Muscles
| Characteristics | Values |
|---|---|
| Cause | Lack of physical activity, disease, injury, aging, genetics, malnutrition |
| Symptoms | Tingling, numbness, weakness, loss of muscle mass and strength, difficulty swallowing or speaking |
| Treatment | Physical therapy, surgery, functional electric stimulation, ultrasound therapy, vibration therapy, chiropractic adjustments, exercise, improved nutrition |
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What You'll Learn
Improve diet and lifestyle
Improving diet and lifestyle can help to reverse muscle atrophy, especially in cases of disuse atrophy. This type of atrophy is caused by a lack of muscle use, often due to a sedentary lifestyle, injury, or illness.
Diet
To improve muscle atrophy through diet, it is important to eat a healthy and balanced diet with sufficient protein and carbohydrate intake. Protein is key to improving muscle quality, developing new muscle fibres, and maintaining muscle mass. It is recommended that adult men consume about 56g of protein per day, while adult women should aim for about 46g. Good sources of protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yoghurt, dairy products, and nuts.
In addition to protein, it is important to ensure adequate carbohydrate intake. Carbohydrates provide fuel for the body and are necessary for building muscle. It is recommended that 45-65% of your total calorie intake comes from carbohydrates. Choose carbohydrates that are high in fibre and low in added sugars, such as fruits and vegetables, whole grains, plain yoghurt, and milk.
Some studies also suggest that consuming good fats, such as Omega-3 fatty acids, can help to stop the breakdown of muscle tissue.
Lifestyle
In terms of lifestyle changes, increasing physical activity is crucial for reversing muscle atrophy. Even modest amounts of exercise can help, and working with a physical therapist or personal trainer can ensure that you are performing the right types of exercises and not overexerting yourself. Water exercises, such as swimming or walking in the pool, are a great option, as they provide resistance while being gentle on the joints.
In addition to exercise, alternative therapies such as chiropractic massage, acupressure, or acupuncture may help stimulate the muscles. However, it is important to consult with a healthcare professional before starting any new treatment or exercise program.
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Increase physical exercise
Muscle atrophy is a condition in which the tissues in the muscles start to weaken and waste away. This can be caused by a lack of muscle use, malnutrition, disease, or injury. Inactivity, disease, and aging can also cause muscle atrophy. The good news is that in many cases of muscle atrophy, it is possible to restore muscle mass through targeted exercises, combined with a proper diet and lifestyle.
Before starting any muscle-building programs, it is recommended to consult a doctor or health provider, especially if your muscle atrophy is caused by a specific disease. Your doctor may refer you to a qualified trainer or physical therapist. They will assess your capabilities and guide you through specific exercises to ensure you are on the right track.
If you are resuming physical activity after a long break, it is important to start slowly and gradually increase the intensity of your workouts. This will help to mitigate the risk of overexertion and injury. It is also beneficial to work with a qualified instructor or physical therapist who can tailor an exercise routine to your specific needs. They can recommend exercises that are safe and effective for building muscle and improving your overall muscle health.
There are several types of exercises that can help improve atrophied muscles. Aquatic exercises, such as swimming and water aerobics, are a great way to build muscle while reducing stress on the joints. Body-weight exercises such as squats, lunges, and push-ups can also help to target and rebuild strength in the legs and improve upper body strength. Resistance exercises, such as using resistance bands or weight machines, can be introduced gradually to further challenge the muscles. Isometric exercises, which focus on muscle contraction without movement, are also beneficial for rebuilding atrophied muscles. Plank, wall sit, isometric push-up, low squat, and calf raise hold are examples of effective isometric exercises.
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Try supplements
Supplements can be a great way to improve atrophied muscles, especially when combined with exercise and a healthy diet. It is important to consult your doctor or healthcare provider before taking any supplements, as they can advise on the correct dosages and potential side effects.
Vitamin D is one supplement that has been shown to improve muscle mass and strength. A 2018 review in *Diabetes and Metabolic Syndrome* suggested that large doses of 1,000 I.U. of vitamin D improved the fitness levels of older women. However, excess vitamin D may have toxic effects, so it is important to consult a medical professional before taking it. The Office of Dietary Supplements recommends a daily dose of 600 I.U. for older women. Vitamin D has also been shown to be effective in increasing the physical fitness levels of post-menopausal women with metabolic disorders.
Vitamin E is another supplement that has been investigated for its ability to protect against muscle atrophy. A double-blind randomized controlled trial reported that oral vitamin D and E supplements preserved muscle mass and strength and improved the quality of life in sarcopenic older adults.
Quercetin is a dietary supplement that has been shown to protect against obesity-induced skeletal muscle atrophy. Ampelopsin, a natural flavonoid from Rattan tea, also has anti-atrophy effects and improved muscle atrophy in SD rats.
A novel nutritional supplement, Vital01, has been shown to prevent muscle loss and accelerate muscle mass recovery in caloric-restricted mice. It was found to be more effective than a standard nutritional supplement in restoring body weight and muscle mass.
Minerals such as calcium and magnesium also play an important role in muscle metabolism and function. A study of older Korean adults found that those with sarcopenia had a significantly lower daily calcium intake than those without. Another study showed that magnesium supplementation improved or delayed the age-related decline in muscle performance and strength in healthy elderly women.
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Consider surgery
Surgery is an option for treating muscle atrophy, particularly in cases where the condition is caused by neurological issues, injuries, or malnutrition.
Surgical procedures can improve muscle function in people with neurological conditions, injuries, or malnutrition-related muscle atrophy. For instance, targeted mitochondrial therapy, which involves transplanting active mitochondria or carrier cells to the treatment site, can help regulate mitochondrial function and improve treatment efficiency in muscular atrophy.
In cases of severe injuries, such as spinal cord or brain injuries, surgery may be necessary to address the underlying cause of muscle atrophy. Additionally, injuries like burns can lead to a wasting syndrome called cachexia, which can also be addressed surgically, depending on the underlying cause.
For individuals with diseases affecting the nerves connected to their muscles, surgery may be an option to consider. Neurogenic atrophy, caused by nerve damage, can result in a loss of muscle contractions, leading to muscle atrophy. Diseases such as amyotrophic lateral sclerosis (ALS), multiple sclerosis (MS), and Guillain-Barre syndrome can lead to neurogenic atrophy. Surgery, in combination with other treatments, may help improve muscle function in these cases.
It is important to consult with a healthcare professional to determine the most suitable treatment plan for muscle atrophy, as the condition can be complex and vary in its causes and manifestations.
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Undergo physical therapy
Undergoing physical therapy is an effective way to improve atrophied muscles. Physical therapy is a common treatment for muscle atrophy, and it can help to improve your quality of life and fight off the symptoms of the condition.
Orthopaedic physical therapists are well-educated and experienced in treating patients with muscle atrophy. They can work with you to create a personalised treatment program that is tailored to your specific needs and level of physical activity. This might include a combination of targeted exercises and lifestyle changes, such as improving your nutrition and increasing your physical activity.
The type of physical therapy recommended will depend on the type of atrophy you are experiencing. Disuse (physiologic) atrophy, which is caused by a lack of muscle use, can often be treated with regular exercise and better nutrition. Your physical therapist may recommend specific exercises, such as squats, leg raises, and push-ups, to help you rebuild strength and improve your mobility. They may also suggest nutritional supplements to support your muscle health.
Neurogenic atrophy, on the other hand, is a more severe form of muscle atrophy that occurs due to nerve problems or diseases. This type of atrophy can be treated with a special kind of physical therapy called electrical stimulation. During this treatment, electrodes are placed on your skin over your muscles, sending small electrical impulses to your nerves and muscles to help stimulate contraction and maintain muscle mass and strength.
In addition to these treatments, your physical therapist may also recommend ultrasound therapy, which uses sound waves to promote muscle healing. For more severe cases of muscle atrophy, surgery may be required to correct contractures, which occur when muscle tissues become fibrous and restrict movement.
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Frequently asked questions
Muscle atrophy is caused by a lack of physical activity, disease, malnutrition, aging, and genetics.
You can improve atrophied muscles by increasing physical activity, improving nutrition, and undergoing treatments such as physical therapy, functional electric stimulation, or surgery.
Symptoms of muscle atrophy include weakness, loss of muscle mass and strength, and numbness or tingling in the affected area.
