Victor Forge
Losing muscle mass is a natural part of aging, but there are several other factors that can contribute to muscle loss. Muscle atrophy, or muscle wasting, is the thinning or loss of muscle tissue and can be caused by disuse of muscles, nerve damage, malnutrition, genetics, or certain medical conditions. Sarcopenia, a condition that affects the elderly, is characterized by a loss of connections between the brain and muscles, as well as a loss of muscle mass and strength. Additionally, a diet that is too restrictive can lead to muscle loss, as can certain illnesses and diseases. To prevent muscle loss, it is important to incorporate strength-building exercises, adequate protein intake, and proper nutrition into your routine.
| Characteristics | Values |
|---|---|
| Muscle atrophy | Disuse (physiologic) atrophy, neurogenic atrophy |
| Causes of muscle atrophy | Malnutrition, age, genetics, lack of physical activity, nerve problems, certain medical conditions |
| Reversing muscle atrophy | Exercise, healthy diet, strength training, physical therapy, ultrasound therapy, surgery |
| Sarcopenia | Gradual loss of muscle mass, strength, and function |
| Causes of sarcopenia | Aging, physical inactivity, chronic diseases, reduction in hormone levels, malnutrition, inadequate protein intake, nerve cell decline |
| Preventing muscle loss | Consuming sufficient protein, balanced meals, strength-building exercises, resistance training, slow weight loss |
| Measuring muscle loss | Dual-energy X-ray absorptiometry (DXA) scan, smart scales |
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What You'll Learn
Lack of physical activity
Muscle atrophy, or muscle wasting, is the thinning or loss of muscle tissue. It can be caused by a lack of physical activity, also known as disuse or physiologic atrophy. This occurs when muscles are not used enough and can be common in people with seated jobs, health problems limiting movement, or decreased activity levels. Physiologic atrophy can often be reversed with exercise and better nutrition.
The process of muscle atrophy due to lack of physical activity can start within two to three weeks of not using muscles. The amount of time it takes to regain muscle after atrophy depends on the type of atrophy and its severity. While atrophy due to disuse is usually reversible, it won't happen overnight. It can take several months or much longer to fully recover muscle strength.
To prevent muscle loss, it is important to incorporate strength-building exercises into your routine. The American College of Sports Medicine recommends strength training two to three times a week, with eight to ten repetitions of one exercise for each major area of the body. If you are new to strength training, start with bodyweight exercises or light resistance bands before moving on to light weights.
In addition to exercise, nutrition plays a crucial role in maintaining and building muscle mass. Research suggests that older adults may benefit from increasing their protein intake above the current recommended dietary allowance (RDA). For adults 50 and older, the RDA for protein is 46 grams for women and 56 grams for men. However, older adults may benefit from consuming 30% more protein than the RDA.
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Ageing and hormonal changes
Ageing is a primary driver of muscle loss. According to a Harvard Medical School report, from their 30s onwards, most adults can lose 3% to 5% of their total muscle mass per decade. This amounts to a loss of over 30 pounds of muscle throughout their lifetime. The rate of muscle loss increases between the ages of 65 and 80, with individuals potentially losing up to 8% of their muscle mass per decade.
The loss of muscle mass with ageing is called sarcopenia. Sarcopenia is a natural process that involves a loss of connections between the brain and muscles, as well as a loss of muscle mass. Sarcopenia is caused by a decrease in muscle-building hormones and the body's ability to use proteins to build muscle. The hormones testosterone and insulin-like growth factor (IGF-1) are known to affect muscle fibres, leading to sarcopenia.
Ageing also causes a decrease in calorie-burning muscle mass, which slows down metabolism, impacting the ability to maintain a healthy weight in the long term. Older adults who lose muscle mass are at a higher risk of developing other potentially fatal diseases, such as heart disease, diabetes, certain cancers, high blood pressure, and osteoporosis.
To combat muscle loss due to ageing, older adults can incorporate strength training into their fitness routines. The American College of Sports Medicine recommends strength training two to three times a week, with eight to ten repetitions of one exercise for each major area of the body. Resistance training is particularly effective in preventing muscle loss. Additionally, older adults should ensure they are consuming adequate protein, as research shows that older adults need more protein than currently recommended to build muscle effectively.
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Poor nutrition
To prevent muscle loss, it is important to eat a balanced diet that includes protein, wholegrain carbohydrates, and healthy fats. For example, eggs on wholegrain toast with avocado. A well-balanced diet will also include complex carbohydrates and fats to fuel physical activity, as well as vitamins and minerals to strengthen bones.
Protein is essential for building and maintaining muscle mass. Research shows that a high protein intake helps to preserve muscle mass during weight loss. However, it is important to distribute protein intake evenly throughout the day. This is because there is a "refractory period" during which muscle protein synthesis cannot be stimulated again. Therefore, it is better to eat a moderate amount of protein at each meal, rather than skewing protein intake so that most of it is consumed at dinner.
It is also important to eat enough calories to sustain muscle mass. Losing weight too quickly can lead to muscle loss. A safe rate of weight loss is about a pound a week, which is a deficit of around 200 to 500 calories a day, depending on your activity level.
In addition to diet, strength-building exercises can help to prevent muscle loss. Resistance training has been shown to prevent almost 100% of muscle loss from calorie restriction in older people with obesity.
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Neurogenic atrophy
The symptoms of neurogenic atrophy include a decrease in muscle mass, with one limb sometimes appearing smaller than the other. Individuals may also experience numbness, weakness, and tingling in their limbs, as well as trouble walking or balancing, and difficulty swallowing or speaking. These symptoms can lead to a reduced functional status and quality of life for those affected.
Diagnosing neurogenic atrophy involves a physical examination by a healthcare provider, who will assess symptoms and measure muscle mass in the arms and legs. Further tests may be ordered, such as blood tests, muscle or nerve biopsies, electromyography (EMG), nerve conduction studies, computed tomography (CT) scans, and magnetic resonance imaging (MRI) scans.
Unlike disuse (physiologic) atrophy, neurogenic atrophy typically cannot be reversed due to the physical damage to the nerves. Treatment options depend on the specific type of atrophy and may include physical therapy, ultrasound therapy, or, in some cases, surgery to correct contractures caused by fibrous muscle tissues that restrict movement.
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Chronic diseases
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 can be due to leading a sedentary lifestyle, having a desk job, or having health problems that limit movement. Pathologic atrophy is associated with ageing, starvation, and diseases such as Cushing's disease, which is caused by taking too much corticosteroid medication or having overactive adrenal glands. Neurogenic atrophy is caused by nerve problems or diseases that affect the nerves connecting to the muscles. This type of atrophy can occur more suddenly than physiologic atrophy.
Diseases that can cause muscle atrophy include chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, and HIV. Additionally, neurological disorders, such as amyotrophic lateral sclerosis (ALS), multiple sclerosis, and muscular dystrophy, can lead to muscle atrophy and weakness. Muscular dystrophy is a group of inherited diseases that cause muscle weakness and the wasting away of muscle tissue. It can affect both children and adults, with symptoms including challenges with movement, muscle pain and stiffness, and learning or behaviour-related challenges.
If you are experiencing muscle loss, it is important to consult a healthcare professional for a proper diagnosis and treatment plan.
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Frequently asked questions
Sarcopenia is the gradual loss of muscle mass, strength and function that commonly affects older people. It occurs due to aging, physical inactivity, and a reduction in hormone levels.
Losing muscle mass can increase the risk of other potentially fatal diseases, such as heart disease, diabetes, cancer, and osteoporosis. It can also lead to a loss of coordination and increased risk of injury.
Signs of muscle loss include weakness, loss of endurance, and mood swings. You may also experience feelings of tiredness, sluggishness, and anxiety.
You can prevent muscle loss by eating a balanced diet with sufficient protein and performing strength-building exercises. The American College of Sports Medicine recommends strength training two to three times a week, focusing on major areas of the body.
