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Muscle loss, or muscle atrophy, is a decrease in muscle mass and strength. It can be caused by ageing, injury, illness, inactivity, nerve problems, genetics, or a poor diet. Ageing is a common cause of muscle loss, with the rate of muscle loss increasing between the ages of 65 and 80. However, muscle loss can be prevented or treated through regular exercise, strength training, and a balanced diet that includes sufficient protein.
| Characteristics | Values |
|---|---|
| Medical definition | Gradual loss of muscle mass, strength and function |
| Common causes | Ageing, physical inactivity, nerve problems or diseases, inadequate protein intake, illness, injury, prolonged period of inactivity, genetics, chronic diseases (e.g. COPD, kidney disease, diabetes, cancer, HIV, rheumatoid arthritis) |
| Symptoms | Muscle weakness, loss of stamina, difficulty performing daily activities, walking slowly, trouble climbing stairs, poor balance, falls, decrease in muscle size, tingling or numbness in arms and legs |
| Diagnosis | Handgrip test, chair stand test, walking speed test, short physical performance battery, timed-up and go test |
| Treatment | Physical therapy, strength training, cardio workouts, flexibility exercises, nutrition plan with increased protein and calories, progressive resistance training, electrical stimulation therapy |
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What You'll Learn
Ageing and muscle loss
Muscle loss, or muscle atrophy, is a common effect of ageing. This process of atrophy is often referred to as sarcopenia, which is the medical term for the gradual loss of muscle mass, strength and function. Sarcopenia is thought to be caused by a combination of factors, including hormonal changes, a decrease in physical activity, and inadequate protein intake.
As we age, our bodies produce fewer proteins, which are essential for muscle growth and maintenance. This can lead to a decrease in muscle cell size and strength. In addition, changes in hormone levels, such as testosterone and insulin-like growth factor (IGF-1), can affect muscle fibres, leading to sarcopenia. The rate of muscle loss varies, but it is estimated that individuals may lose up to 8% of their muscle mass per decade after the age of 65.
Age-related muscle loss can have significant impacts on an individual's quality of life. It can lead to a reduced ability to perform daily tasks, increased frailty, and a higher risk of falls and fractures. The loss of muscle mass can also slow down an individual's metabolism, making it more challenging to maintain a healthy weight.
However, it is important to note that muscle loss is not an inevitable part of ageing. While chronological age is a major risk factor for sarcopenia, it can be slowed or prevented through lifestyle choices. Regular physical activity, particularly strength-building exercises, can help prevent muscle atrophy. Additionally, maintaining a balanced diet that includes sufficient protein, wholegrain carbs, and healthy fats can support muscle health and prevent muscle loss.
Recent research has also suggested that regenerative medicine may offer new therapeutic strategies for reversing age-related muscle loss. For example, by blocking specific proteins, it may be possible to stimulate muscle stem cells to repair tissue loss and improve muscle function. These advancements in understanding muscle atrophy provide hope for developing effective treatments to counteract the effects of ageing on muscle health.
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Inactivity and sedentary lifestyle
Inactivity and a sedentary lifestyle are significant contributors to muscle loss. Physiologic or disuse atrophy occurs when muscles are not used enough, and the body starts breaking them down, leading to a decrease in muscle size and strength. This type of atrophy is often seen in people with seated jobs, health problems that limit movement, or decreased activity levels.
The amount of time it takes for muscles to atrophy depends on age, fitness level, and specific causes. However, physiologic atrophy can occur within two to three weeks of muscle disuse. The more time spent being sedentary or inactive during the day, the more muscle mass and strength are likely to be lost. Even if one exercises, a generally sedentary lifestyle can contribute to muscle loss.
Leading a sedentary lifestyle, having a desk job, or being on bed rest are all factors that can cause muscle atrophy due to inactivity. In addition, certain genetic disorders, such as muscular dystrophy or Charcot-Marie-Tooth disease, can also lead to muscle atrophy by limiting physical activity.
To counteract the effects of inactivity and sedentary behaviour, regular exercise and improved nutrition are recommended. Physiotherapy, strength training, and adequate protein intake can help treat and prevent muscle loss. Even for those who cannot move certain joints, exercises with braces or splints can be beneficial.
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Poor diet and malnutrition
Protein is essential for building and maintaining muscle mass. It provides the body with amino acids, which are the building blocks for important bodily tissues such as skeletal muscle. However, the body cannot store excess protein or amino acids, so it is crucial to consume enough protein daily. The current recommendation for protein intake is 0.8 grams of protein per kilogram of body mass daily for all adults, regardless of age. However, older adults may need up to 50% more protein (1.2 g/kg/d) as their muscles cannot utilize dietary protein as effectively as younger individuals.
Plant-based protein sources, such as pea protein, can be as effective as animal-based sources for building muscle. These sources also provide other essential nutrients such as vitamins, minerals, and fibre. For those concerned about increasing protein intake, it is important to know that doing so will not cause cancer, kidney failure, or bone dissolution.
In addition to protein, other nutrients play a role in muscle health. Vitamin D, for example, has a positive relationship with muscle strength. Chronic ingestion of acid-producing diets and decreases in vitamin B12 and folic acid intake may negatively impact muscle performance and function.
To prevent muscle loss, it is important to maintain a balanced diet that includes protein, whole-grain carbohydrates, and healthy fats. Additionally, strength-building exercises, such as resistance training, can help prevent muscle loss during weight loss.
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Chronic diseases
Muscle loss can be caused by a variety of factors, including chronic diseases such as chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, and HIV. These diseases can contribute to muscle atrophy, or thinning of muscle tissue, which results in a decrease in muscle mass and strength. This can be due to neurogenic atrophy, caused by nerve problems or diseases that affect the nerves connecting to the muscles, preventing the necessary contractions for muscle activity.
Muscular dystrophy, a group of diseases causing muscle weakness and loss of mass, is another potential chronic condition contributing to muscle loss. This disease is caused by genetic changes affecting protein production, which is necessary for healthy muscle development. The symptoms and age of onset vary depending on the specific type of muscular dystrophy, with some types manifesting in early childhood, while others may not appear until adulthood.
To address muscle loss caused by chronic diseases, treatments such as progressive resistance-based strength training and healthy diets are recommended. Strength training can help improve muscle strength and reverse atrophy. Additionally, maintaining a healthy diet, including sufficient protein intake, is crucial for rebuilding muscle mass. In some cases, electrical stimulation therapy may be suggested to treat neurogenic atrophy by sending electrical impulses to the nerves and muscles to stimulate contractions.
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Treatments and prevention
Muscle loss can be a result of ageing, physical inactivity, chronic diseases, reduction in hormone levels, malnutrition, inadequate protein intake, and nerve problems or nerve diseases.
If you are experiencing muscle loss, it is best to consult your doctor. They can recommend an appropriate program to help you rebuild lost muscle. This often includes:
- Physical therapy: Depending on the type of muscle atrophy, your doctor may recommend physical therapy or a special kind of physical therapy called electrical stimulation. Electrical stimulation involves placing electrodes on your skin over your muscles, which send small electrical impulses to your nerves and muscles to artificially contract your muscles.
- Strength training: Strength-building exercises can help you retain muscle. Weight training with dumbbells and resistance bands is ideal, but exercises using body weight—such as push-ups, pull-ups, planks, and air squats—are also effective.
- Cardio workouts: Cardiovascular exercises can help you increase and maintain muscle mass and strength. Swimming, walking, and cycling are recommended.
- Flexibility exercises: These can help you manage and sometimes prevent conditions like arthritis and osteoporosis.
- Nutrition plan: A nutrition plan that includes more protein and calories can help prevent muscle loss. Research shows that meals should be balanced and include a source of protein, whole-grain carbs, and healthy fats to meet our dietary needs.
It is important to remember that the treatment for muscle atrophy depends on the type. Physiologic atrophy, caused by not using your muscles enough, can be treated with regular exercise and better nutrition. Neurogenic atrophy, caused by nerve problems or nerve diseases, can be treated with physical therapy or electrical stimulation.
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Frequently asked questions
There are several reasons why you may have lost muscle mass. Age is a common factor, with muscle loss beginning in your 30s or 40s and becoming more noticeable around 60. Other factors include physical inactivity, malnutrition, nerve problems, injury, illness, and certain medical conditions.
Symptoms of muscle loss include weakness, poor balance, frailty, and difficulty performing daily activities. You may also notice a decrease in muscle size or strength.
To prevent muscle loss, it is important to stay active and maintain a healthy diet rich in protein. Strength training, aerobic exercise, and resistance training can help build and maintain muscle mass. If you are experiencing muscle loss, consult a healthcare professional for advice and a suitable treatment plan, which may include physical therapy, exercise, and nutritional changes.
