Dominic Stone
Muscle wasting, or atrophy, is a loss of muscle mass due to muscles weakening and shrinking. It can be caused by the disuse of muscles, neurogenic conditions, malnutrition, age, genetics, lack of physical activity, or certain medical conditions. Sarcopenia, a type of muscle atrophy, is the age-related progressive loss of muscle mass and strength. The risk of muscle loss can be lowered by staying physically active, consuming a high-protein diet, and making other lifestyle changes.
| Characteristics | Values |
|---|---|
| Muscle loss condition | Muscle atrophy, sarcopenia |
| Muscle loss causes | Ageing, malnutrition, nerve problems, diseases, genetic conditions, lack of physical activity, sedentary lifestyle, injury, illness |
| Muscle loss symptoms | Weakness, poor balance, frailty, loss of coordination, loss of endurance, trouble walking, difficulty swallowing or speaking, numbness or tingling in arms and legs |
| Muscle loss treatment | Physical therapy, strength training, cardio, flexibility exercises, swimming, weight training, healthy diet, increased protein intake, vitamin D, omega-3 fatty acids |
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Sedentary lifestyle
When muscles are exposed to activity and resistance training, they sustain tiny amounts of damage and then repair themselves, increasing in thickness and size over time. This results in boosted muscle mass, power, and endurance. However, when muscles remain inactive for too long, they begin to waste away as protein structures and fibres break down faster than they can rebuild. This disuse atrophy leads to a decrease in muscle mass and strength.
The impact of a sedentary lifestyle on muscle health is not limited to atrophy. Muscles play a crucial role in storing carbohydrates and using fat as energy. Research shows that less active muscles negatively affect how the body processes insulin and regulates blood sugar levels, contributing to higher rates of diabetes and obesity.
To counteract the effects of a sedentary lifestyle, it is essential to incorporate regular movement and physical activity into your daily routine. Aim for at least 7,000 to 10,000 steps per day, including lifestyle movements like walking during phone calls or taking the stairs. Interval sitting can also help muscles recover by breaking up prolonged periods of sitting with short breaks to walk around. Additionally, strength training and bodyweight exercises can help challenge and strengthen muscles over time.
By making a committed effort to increase physical activity and reduce sedentary time, you can effectively protect your muscle health and prevent the negative consequences of muscle atrophy.
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Ageing
Age-related muscle loss, or sarcopenia, is a natural part of ageing. After turning 30, people begin to lose as much as 3% to 8% of muscle mass per decade, and this rate of decline is even higher after the age of 60. Sarcopenia is a loss of muscle mass and strength that can affect older adults and is a common cause of disability. It can decrease lifespan and quality of life, making it harder to perform daily tasks and increasing the risk of falls and fractures.
There are several factors that contribute to sarcopenia. One of the most significant is a reduction in physical activity levels. As people age, they tend to become less active, which leads to muscle loss and weakness. This can be due to various reasons, such as illness, injury, or a sedentary lifestyle. In addition, hormonal changes during the ageing process, such as a decrease in testosterone levels, can also contribute to muscle loss.
Nutrition also plays a crucial role in muscle health during ageing. Eating styles that are insufficient in calories, protein, vitamins, and minerals can lead to muscle loss. Older adults may be more prone to such dietary deficiencies due to changes in their sense of taste, dental issues, and difficulties with shopping and cooking. A poor-quality diet, especially one high in ultra-processed foods, has been linked to low muscle mass.
However, it is important to note that muscle loss due to ageing is not inevitable, and there are ways to mitigate its effects. Staying active and incorporating strength training exercises such as resistance bands, lifting weights, and calisthenics can help prevent and reverse sarcopenia. Additionally, a high-quality diet with adequate protein, including plant-based sources, can slow down muscle loss and improve muscle strength. Omega-3 and creatine supplements may also be beneficial in combating age-related muscle loss.
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Neurogenic conditions
Neurogenic atrophy, also known as neurogenic muscle wasting, is a severe form of muscle atrophy that occurs when nerves that connect to the muscles are affected by injury or disease. When these nerves are damaged, they can no longer trigger the muscle contractions necessary to stimulate muscle activity. As a result, the muscles weaken, waste away, and decrease in size and strength.
Neurogenic atrophy can be caused by various conditions that impact the nerves, including:
- Amyotrophic lateral sclerosis (ALS)
- Guillain-Barre syndrome
- Carpal tunnel syndrome
- Spinal cord injuries
- Multiple sclerosis
- Mitochondrial dysfunction
- Polio
- Spinal muscular atrophy
- Muscular dystrophy
The symptoms of neurogenic atrophy can vary depending on the underlying cause and the severity of the muscle loss. Some common symptoms may include weakness in the arms or legs, numbness or tingling in the limbs, difficulty with walking or balancing, and problems with swallowing or speaking.
The treatment for neurogenic atrophy aims to manage symptoms, slow disease progression, and improve the patient's quality of life. Treatment options may include physical therapy, occupational therapy, functional electric stimulation, ultrasound therapy, and in some cases, surgery. While there is currently no cure for neurogenic atrophy, research is ongoing, and genetic therapies and new medications are being explored as potential future treatments.
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Lack of protein
A lack of protein in one's diet can lead to muscle loss. Protein is one of the body's main building blocks, playing a crucial role in the structure and function of muscles. When the body does not get enough protein, it tends to take protein from skeletal muscles to preserve more important tissues and functions. This results in muscle wasting over time.
Even moderate protein insufficiency may cause muscle wasting, especially in older adults. Research suggests that adults aged 65 and older should consume at least 0.5 grams of protein per pound of body weight, which is more than the recommended daily allowance of 0.36 grams. Increased protein intake can help prevent sarcopenia, the slow loss of muscle associated with aging. Sarcopenia is a type of muscle atrophy that affects people as they grow older.
Protein deficiency is uncommon in Western countries, but it could present a wide range of symptoms. It is caused by an overall poor diet, with elderly people and those recovering from cancer being more at risk. Serious athletes also need to be mindful of their protein intake, requiring about 0.5-1 gram of protein per pound of body weight each day.
The symptoms of protein deficiency include swelling, stunted growth, weak bones, fatigue, hair loss, edema, and more frequent infections. Protein is essential for bone growth and maintenance, especially in older adults at risk of osteoporosis. Consuming higher amounts of protein can help build and maintain skeletal muscle mass and strength when paired with strength training.
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Genetic disorders
Muscle loss can be caused by a variety of genetic disorders, including muscular dystrophy, inflammatory myopathy, progressive muscle weakness, and cardiomyopathy.
Muscular Dystrophy
Muscular dystrophy (MD) is a group of more than 30 genetic conditions that cause progressive weakness and degeneration of skeletal muscles. The condition is caused by changes or mutations in the genes responsible for producing proteins necessary for healthy muscle structure and function. MD can be inherited from one or both biological parents and can also arise from a spontaneous gene mutation. The symptoms of MD vary widely depending on the specific type and can range from mild to severe, with some people experiencing muscle pain, stiffness, and delayed growth, while others have difficulty swallowing, breathing, or walking. MD can also affect other organs, such as the heart, lungs, brain, and eyes.
Inflammatory Myopathy, Progressive Muscle Weakness, and Cardiomyopathy
Inflammatory myopathy, progressive muscle weakness, and cardiomyopathy are genetic disorders that may produce symptoms similar to those found in some forms of MD. Cardiomyopathy, for example, involves heart muscle weakness that interferes with its pumping ability. These disorders are caused by different genetic defects than those that cause MD.
Congenital Muscular Dystrophy
Congenital muscular dystrophy is a type of MD that is present from birth or an early age. It causes muscle weakness that worsens over time, affecting motor function and muscle control. Most people with congenital MD are unable to sit or stand without support and may never learn to walk. This type of MD can also affect the central nervous system, leading to vision problems, speech problems, seizures, and structural changes in the brain.
Diagnosis and Treatment
Diagnosing genetic muscle disorders can be challenging due to overlapping symptoms and the presence of sporadic MD cases with no known genetic cause. Doctors typically review an individual's medical and family history, perform neurological and muscle exams, and may conduct genetic testing to identify inherited conditions. While there is currently no cure for neuromuscular disorders, treatments such as medications, physical therapy, occupational therapy, and surgery can help manage symptoms, delay disease progression, and improve quality of life.
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Frequently asked questions
Muscle atrophy is the wasting or thinning of muscle mass. It can be caused by not using muscles enough, malnutrition, age, genetics, or certain medical conditions.
Symptoms of muscle atrophy include a decrease in muscle mass, one limb being smaller than the other, and numbness, weakness, and tingling in the limbs.
Muscle atrophy can be treated with exercise and a healthy diet. Types of exercise may include swimming or other rehabilitation exercises.
Medical conditions that can cause muscle atrophy include muscular dystrophy, multiple sclerosis, amyotrophic lateral sclerosis (ALS), and spinal muscular atrophy.
