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Decreased muscle mass, also known as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function. It can start as early as age 30 and worsens over time.
Some key facts about decreased muscle mass:
- It is estimated that over 50 million people globally have sarcopenia.
- Sarcopenia can lead to falls, fractures, loss of independence, and disability.
- Resistance exercise and increased protein intake can help manage and treat sarcopenia.
- Underlying causes include aging, lack of physical activity, poor nutrition, and diseases.
Some common signs and symptoms of sarcopenia include:
- Difficulty with daily tasks like climbing stairs, household chores, etc.
- Need to use hands to stand up from a chair or toilet.
- Loss of balance.
- Falling frequently.
- Feeling physically tired often.
There are many risk factors and causes linked to decreased muscle mass:
- Aging - muscle strength declines 3-5% per decade after age 30
- Inactivity and sedentary lifestyle
- Inadequate protein intake
- Low vitamin D and testosterone levels
- Chronic diseases - cancer, heart disease, arthritis, etc.
- Medications - corticosteroids, chemotherapy, etc.
The good news is decreased muscle mass can be prevented and managed through various lifestyle measures:
- Do resistance training and weight-bearing exercises regularly.
- Eat more protein - aim for 25-30g of high-quality protein at each meal.
- Take vitamin D and calcium supplements if deficient.
- Manage chronic health conditions.
- Review medications with your doctor.
By building strength, maintaining an active lifestyle, and getting proper nutrition, we can keep our muscles healthy as we age! Visit Renew Health Clinic for more information.