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Loss of muscle mass, also known as muscle atrophy, is a common condition that can be caused by a variety of factors. One of the most significant causes is aging, with muscle mass and strength naturally declining over time, particularly after the age of 30. This age-related muscle loss is known as sarcopenia and is characterized by muscle weakness and a decrease in functional ability. In addition to aging, inactivity and a lack of physical exercise are also major contributors to muscle atrophy. This can be the result of remaining immobile due to illness, injury, or a sedentary lifestyle. Furthermore, nutritional deficiencies, such as a low protein intake, and certain medical conditions, including cancer, chronic diseases, and neurological disorders, can also lead to muscle loss. Genetic factors, such as muscular dystrophy, which affects protein production, can also play a role in the development of muscle atrophy.
| Characteristics | Values |
|---|---|
| Ageing | Gradual loss of muscle mass, strength and function |
| Muscle atrophy | Wasting or thinning of muscle mass |
| Disuse atrophy | Caused by not using muscles enough |
| Neurogenic atrophy | Caused by neurogenic conditions |
| Malnutrition | Malnourished older adults are at higher risk for sarcopenia |
| Diet | Low intake of protein, low fruits and vegetables, ultra-processed foods |
| Chronic disease | Advanced diseases of the lungs, heart, or kidneys |
| Neurologic deficits | Altered cognition and movement difficulties |
| Medication side effects | Some medications may cause loss of muscle mass |
| Surgery | Rarely, loss of muscle mass may be caused by a disease requiring an operation |
| Genetic disorders | Muscular dystrophy, myotonic dystrophy, facioscapulohumeral (FSHD) |
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What You'll Learn
Aging
Sarcopenia, or muscle loss with aging, is the age-related progressive loss of muscle mass and strength. The condition commonly affects the elderly population, with rates ranging from 5% to 13% in people aged 60 and older, and increasing to 11% to 50% in people aged 80 and older. The main symptom of sarcopenia is muscle weakness, which can impact an individual's quality of life by reducing their ability to perform daily tasks such as getting out of chairs, opening jars, or carrying groceries.
The aging process involves biological changes that contribute to the loss of muscle mass and strength. One such change is a reduction in nerve cells responsible for transmitting signals from the brain to the muscles to initiate movement. Additionally, lower concentrations of certain hormones, including growth hormone, testosterone, and insulin-like growth factor, are observed with aging. The ability to convert protein into energy also decreases with age, which can be exacerbated by a low-protein diet.
Physical inactivity is a significant risk factor for sarcopenia. Inactive people lose more muscle mass as their bodies break down unused muscles to conserve energy. The loss of muscle mass due to inactivity can occur during prolonged periods of immobility, such as recovery from illness or injury. However, it is important to note that inactivity does not solely refer to a sedentary lifestyle, as even individuals who exercise may experience muscle loss in unused muscle groups.
Nutritional deficiencies and an unhealthy diet also contribute to sarcopenia. Older adults who are malnourished or consuming inadequate nutrients are at higher risk for sarcopenia and experience more rapid decline. Diets low in fruits and vegetables and high in ultra-processed foods, which contain high levels of sugar, salt, additives, and unhealthy fats, have been linked to low muscle mass. Obesity, which can result from poor dietary habits, appears to worsen sarcopenia by increasing inflammation and altering the body's response to insulin, further accelerating muscle loss.
The effects of sarcopenia can be mitigated through lifestyle changes, including progressive resistance-based strength training and a healthy diet. Increasing protein intake through food or supplements can help reverse muscle loss. While there are currently no FDA-approved medications to treat sarcopenia, researchers are investigating the potential use of hormone supplements to increase muscle mass.
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Inactivity
Muscle loss, or muscle atrophy, is often caused by inactivity and a lack of physical exercise. If a person does not use a particular muscle, the body eventually breaks it down to conserve energy. Physiologic or disuse atrophy occurs when someone remains immobile while recovering from an injury or illness. This type of atrophy is usually reversible with regular exercise and physical therapy.
Inactive people lose the most muscle mass as they age. Sarcopenia, or age-related muscle loss, is caused by the natural ageing process and is common in people over 60. The condition can greatly impact one's quality of life by reducing their ability to perform daily tasks. Sarcopenia can also affect people with a high body mass index (BMI) and is called sarcopenic obesity. Obesity appears to worsen sarcopenia as high levels of body fat increase inflammation and change how the body responds to insulin, speeding up muscle loss.
The amount of time it takes for muscles to atrophy depends on one's age, fitness level, and the cause of atrophy. If muscle atrophy is due to inactivity, the process can start within two to three weeks of not using the muscles. The more time spent sitting or lying down, the more muscle mass and strength are likely to be lost. However, inactivity does not only refer to a sedentary lifestyle, but also to the underuse of certain muscle groups. For example, running a marathon may lead to some muscle breakdown in the unused muscles, even as the legs become stronger.
To prevent muscle loss, one can engage in regular exercise, such as strength training, and eat a balanced diet rich in lean meats, proteins, fruits, vegetables, healthy fats, and whole grains.
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Poor diet
Rapid weight loss is an early indicator of an overly extreme diet, which can result in greater muscle mass loss compared to slow weight loss. Losing more than 1 kilogram per week can trigger a survival response in the body, impacting its physiological processes and leading to muscle loss. Additionally, feelings of fatigue, sluggishness, and difficulty in performing physical activities can be signs that muscle mass is being lost due to an inadequate diet.
A healthy diet, rich in protein, plays a crucial role in preventing muscle loss. Meals should be balanced, including protein, wholegrain carbohydrates, and healthy fats. For instance, eggs on wholegrain toast with avocado are a good option. Resistance training, when paired with a healthy diet, can effectively prevent muscle loss. Moderate-volume resistance training, such as three sets of ten repetitions for eight exercises, can be as beneficial as high-volume training in maintaining muscle mass while dieting.
Malnutrition or inadequate protein intake is a specific dietary risk factor for sarcopenia, a type of muscle atrophy associated with aging. Sarcopenia is characterized by a gradual loss of muscle mass, strength, and function, impacting the ability to perform daily tasks. While aging is the dominant factor in sarcopenia, a poor diet can exacerbate the condition.
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Chronic disease
Sarcopenia, the age-related progressive loss of muscle mass and strength, is caused by the natural ageing process. Sarcopenia is a type of muscle atrophy that can greatly reduce one's quality of life by impairing their ability to perform daily tasks. The rates of sarcopenia increase with age, affecting 5% to 13% of people aged 60 and older, and 11% to 50% of people aged 80 and older. The disease affects both sexes equally, and its symptoms include muscle weakness, loss of stamina, difficulty performing daily activities, slow walking, trouble climbing stairs, poor balance, and decrease in muscle size.
While ageing is the dominant factor in the development of sarcopenia, researchers have identified other risk factors, including physical inactivity and an unhealthy diet. Additionally, the rates of sarcopenia increase in people with chronic diseases such as chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, and HIV.
Another example of a chronic disease that can induce muscle loss is neurogenic atrophy, caused by injuries or diseases affecting the nerves that connect to the muscles. When these nerves are damaged, they cannot trigger the muscle contractions necessary for muscle activity. As a result, the body interprets this as a sign that the muscles are no longer needed and begins to break them down, leading to a decrease in both muscle size and strength. Diseases that can affect these nerves include amyotrophic lateral sclerosis (ALS), Guillain-Barre syndrome, carpal tunnel syndrome, spinal cord injuries, and multiple sclerosis.
Disuse (physiologic) atrophy is another form of muscle atrophy that arises from inactivity or sedentary lifestyle habits. When muscles are not used, the body conserves energy by breaking down muscle tissue, resulting in muscle loss. This type of atrophy is typically reversible through regular exercise and a healthy diet.
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Genetic factors
While loss of muscle mass is a normal part of the ageing process, certain genetic factors can cause some people to lose muscle mass faster, and at an earlier age.
Genetic Disorders
Genetic disorders such as muscular dystrophy, Charcot-Marie-Tooth disease, and mitochondrial myopathy can cause loss of muscle mass. Muscular dystrophy is a group of diseases that cause muscles to become weaker and lose mass over time. It occurs when one of the genes involved in protein production mutates. The symptoms of the most common type of muscular dystrophy start in childhood, mostly in boys. Other types sometimes don't start until adulthood.
Genetic Predispositions
A 2015 genetic study involving 38,292 people of European ancestry found that certain genetic variations seemed to influence total lean body mass and muscle loss. While everyone loses muscle mass as they age, some people are genetically predisposed to lose it faster and at an earlier age. This predisposition can be determined by taking a sample swab of saliva from the cheek using an at-home DNA kit.
Genetic Variation
Genetic variation can subtly influence skeletal muscle traits, altering an individual's risk for impaired physical function. Genetic factors have been found to influence the development of adult muscle mass and strength, as well as the decline of these traits from their peak values in early adulthood. For example, twin studies have shown that genetic factors can account for 65% of the variance in grip strength, even when adjusted for body weight, height, and age. Similarly, high heritability values have been reported for muscle mass measurements, with heritability estimates of over 50% being common.
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Frequently asked questions
Muscle mass loss can be caused by a variety of factors, including aging, physical inactivity, an unhealthy diet, obesity, and genetic factors.
Aging causes muscle mass loss, or sarcopenia, due to biological changes in the body, such as a reduction in nerve cells responsible for sending signals from the brain to the muscles and lower concentrations of certain hormones.
Other causes of muscle mass loss include neurogenic conditions, chronic diseases, certain medications, malnutrition, and injuries or illnesses that cause prolonged immobility.
