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Muscle atrophy, or the loss of muscle mass, can occur due to various reasons, including malnutrition, ageing, genetics, lack of physical activity, or certain medical conditions. Age-related muscle loss, known as sarcopenia, is a natural part of ageing, typically beginning around age 30, with a gradual decline in muscle mass and strength over time. The rate at which muscle atrophy progresses depends on several factors, such as age, fitness level, and underlying health conditions. For example, athletes may start to lose muscle strength within three weeks of inactivity, while older individuals can experience an even faster decline in muscle strength and endurance during periods of inactivity. Maintaining muscle mass as we age is important for staying active and preventing injuries, and can be achieved through progressive resistance training programs, adequate protein intake, and consistent physical activity.
| Characteristics | Values |
|---|---|
| Muscle loss name | Muscle atrophy, sarcopenia |
| Muscle loss definition | Loss or thinning of muscle tissue |
| Muscle loss causes | Ageing, malnutrition, genetics, lack of physical activity, nerve problems, certain medical conditions |
| Muscle loss symptoms | Muscle weakness, tingling, numbness, difficulty speaking or swallowing, loss of stamina, difficulty performing daily activities, walking slowly, trouble climbing stairs, poor balance, falls, decrease in muscle size |
| Muscle loss prevention | Progressive resistance training program, higher-protein diet, strength training, weight-bearing exercises, sufficient sleep |
| Muscle loss in athletes | Athletes can start to lose muscle strength in about 3 weeks if they’re not working out |
| Muscle loss in older people | Older people experience a bigger drop in fitness during breaks from exercise; men lose about 30% of their muscle mass during their lifetimes |
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What You'll Learn
Muscle atrophy
There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy, also known as disuse atrophy, is caused by not using the muscles enough. This type of atrophy can often be reversed with exercise and better nutrition. People who are most affected by physiologic atrophy are those who have seated jobs, health problems that limit movement, or decreased activity levels. Pathologic atrophy is seen with aging, starvation, and diseases such as Cushing's disease or hypothyroidism.
Neurogenic atrophy is caused by an injury or disease affecting nerves that connect to the muscles. When these nerves are damaged, they can't trigger the muscle contractions needed to stimulate muscle activity. As a result, the body starts breaking down the muscles, leading to a decrease in size and strength. Diseases and conditions that can affect these nerves include amyotrophic lateral sclerosis (ALS), Guillain-Barre syndrome, carpal tunnel syndrome, spinal cord injury, and multiple sclerosis.
The time it takes for muscles to atrophy depends on age, fitness level, and the cause of atrophy. Physiologic atrophy can occur within two to three weeks of not using the muscles. Neurogenic atrophy may develop sooner, depending on the individual's health condition. While muscle atrophy can be challenging to diagnose, healthcare providers can perform physical examinations and recommend treatment plans that include exercise and nutritional therapy to help rebuild muscle mass and strength.
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Age-related muscle loss
Muscle atrophy is the loss of muscle mass and strength that can occur due to various reasons, including ageing. Age-related muscle loss, also known as sarcopenia, is a natural part of ageing. After turning 30, people typically experience a 3% to 5% loss of muscle mass per decade, with most men losing about 30% of their muscle mass during their lifetime. Sarcopenia is characterised by muscle weakness, loss of stamina, difficulty in performing daily activities, slow walking pace, trouble climbing stairs, poor balance, and an increased risk of falls and fractures. The condition is caused by a decrease in protein production, which is necessary for muscle growth, as well as changes in hormones such as testosterone and insulin-like growth factor (IGF-1).
The process of muscle atrophy occurs when the muscles are not regularly used, leading to a decrease in size and strength. This can be due to a sedentary lifestyle, malnutrition or malnourishment, lack of exercise, desk jobs, or certain medical conditions that restrict movement. Neurogenic atrophy, a specific type of muscle atrophy, is caused by nerve-related injuries or diseases that affect the nerves connecting to the muscles. When these nerves are damaged, they cannot trigger the muscle contractions necessary for muscle activity, leading to muscle breakdown.
The rate at which muscle atrophy occurs can vary depending on age, fitness level, and the underlying cause. For example, athletes may start to lose muscle strength after about three weeks of inactivity, while older individuals tend to lose strength at a faster rate than younger people. Additionally, older men may experience anabolic resistance, which reduces their bodies' ability to break down and synthesise protein, further contributing to muscle loss.
While age-related muscle loss is a natural occurrence, it can be slowed down or reversed through progressive resistance training programs and higher-protein diets. Strength training, including exercises with dumbbells, resistance bands, weight machines, or body weight, can help improve muscle strength and function, reducing the risk of falls and injuries. It is recommended to start slowly, with a warm-up of dynamic stretching or cardio exercise, and gradually increase the intensity and weight as the body strengthens. Consistency in a strength training routine is key, with two to three sessions per week being sufficient to maintain an active lifestyle.
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Inactivity and bed rest
Bed rest, or acute inactivity associated with hospitalization or disease, poses a significant threat to muscle tissue and functional capacity. Muscle atrophy and decline in muscle strength appear very rapidly with prolonged disuse or mechanical unloading after acute hospitalization or experimental bed rest. The greatest rate of muscle strength decline and atrophy occurs in the earliest stages of bed rest, plateauing later, and likely contributes to the rapid neuromuscular loss of function in the early period. During the first 2 weeks of bed rest, muscle strength decline is much faster than muscle atrophy.
In older adults, physical inactivity during hospitalization is almost an accepted part of the inpatient experience, yet it contributes to negative outcomes, including a reduction in the ability to perform daily activities, an increased incidence of readmission, and institutionalization. Aging facilitates inactivity-mediated muscle loss. Older adults lose lean tissue more rapidly than the young during prolonged periods of physical inactivity.
To prevent the detrimental effects of bed rest, regular exercise is recommended. However, the generally advised high-volume endurance and strength training programs require a lot of time and equipment. A short, intensive jump training program can be an effective alternative, successfully preserving bone mass, maximal muscle force, and peak oxygen uptake capacity during strict physical inactivity.
Additionally, exercise interventions, such as resistive exercise (RE), resistive vibration exercise (RVE), flywheel resistive exercise, and treadmill exercise, can significantly attenuate muscle loss. While non-exercise countermeasures like nutrition or pharmacological interventions are generally least successful in maintaining muscle mass, integrated countermeasures combining nutrition, exercise, and pharmacological interventions may be beneficial.
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Neurogenic atrophy
Muscle atrophy is the loss or thinning of muscle tissue, resulting in decreased muscle mass and strength. It can be caused by malnutrition, age, genetics, lack of physical activity, or certain medical conditions. There are three types of muscle atrophy: physiologic, pathologic, and neurogenic.
Diseases and conditions that can lead to neurogenic atrophy include Amyotrophic Lateral Sclerosis (ALS), Guillain-Barre Syndrome, Carpal Tunnel Syndrome, Spinal Cord Injury, and Multiple Sclerosis. The onset of neurogenic atrophy depends on individual health conditions, and it may develop sooner than physiologic atrophy.
The diagnosis of neurogenic atrophy involves a physical examination, medical history, and specific tests. Symptoms of neurogenic atrophy include reduced muscle mass, weakness, numbness, and tingling in the limbs. Treatment options include physical therapy, ultrasound therapy, and, in some cases, surgery. Unfortunately, due to the physical nerve damage, neurogenic atrophy typically cannot be reversed like physiologic atrophy.
It is important to note that muscle atrophy, including neurogenic atrophy, can cause a loss of movement and strength. While physiologic atrophy can often be treated with exercise and improved nutrition, neurogenic atrophy requires specialized treatment plans, which may include exercises in a swimming pool to reduce muscle workload during rehabilitation.
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Rebuilding muscle
Muscle atrophy is the loss or thinning of muscle tissue, which can be caused by malnutrition, ageing, genetics, lack of physical activity, or certain medical conditions. It can also be caused by nerve problems or diseases, which can result in neurogenic atrophy. The rate at which muscle atrophy occurs depends on various factors, such as age, fitness level, and the cause of atrophy. It is important to note that muscle atrophy can be reversed through consistent exercise and a tailored plan recommended by a healthcare provider.
- Exercise: Start with isometric exercises, which can be done without any training equipment, focusing on muscle contraction and relaxation. Gradually increase the intensity and weight of your exercises as your muscles get stronger.
- Progressive Resistance Training (PRT): This type of training involves challenging your muscles to build strength and avoid plateaus. A study found that older men who participated in PRT programs experienced an average increase of 2.4 pounds in lean body mass.
- Nutrition: Ensure you are consuming enough protein, as it is essential for muscle growth and repair. The body breaks down protein into amino acids, which are used to build muscle. Older adults, especially those experiencing anabolic resistance, may require a higher protein intake of 1 to 1.3 grams per kilogram of body weight. Additionally, increase your consumption of nutrient-rich foods, including vegetables, fruits, healthy fats, and grains.
- Hydration: Drink enough water throughout the day. Aim for at least half your weight in ounces of water to ensure proper hydration, which supports muscle building.
- Chiropractic and Physical Therapy: Consider investing in these treatments to receive customized exercises and guidance to help rebuild your muscles faster. Neuromuscular reeducation can help retrain your brain to use correct posture and biomechanics, ensuring even pressure throughout your body.
- Electrical Acupuncture Treatment: This treatment, also known as Acu-LFES, can enhance muscle regeneration and prevent further muscle loss. It does so by stimulating muscle contraction and suppressing myostatin expression, leading to satellite cell proliferation.
Remember, it is important to consult with a healthcare professional before starting any new exercise or nutrition program, especially if you are recovering from an injury or surgery. They can provide tailored advice and guidance based on your specific needs and conditions.
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Frequently asked questions
Muscle loss can begin as early as age 30, with a natural decline in muscle mass of 3% to 5% per decade.
Muscle loss, or muscle atrophy, is the loss or thinning of muscle tissue. It can occur due to malnutrition, age, genetics, lack of physical activity, or certain medical conditions.
Symptoms of muscle loss include muscle weakness, loss of stamina, difficulty performing daily activities, walking slowly, trouble climbing stairs, poor balance, and falls.
To prevent muscle loss, it is important to stay physically active and maintain a healthy diet. Strength training and progressive resistance training programs are particularly effective in building and maintaining muscle mass. Additionally, ensuring adequate protein intake is crucial, as protein is essential for muscle growth and maintenance.
