What is decreased muscle mass?
Decreased muscle mass, known medically as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, muscle strength, and muscle function. This can occur due to aging, lack of physical activity, poor nutrition, or diseases.
Some key points about decreased muscle mass:
- It can start as early as age 30 but becomes more common after 50. About 30% of people older than 60 have some degree of sarcopenia.
- Contributing factors include:
- Aging - natural muscle loss over time
- Inactivity - muscle that isn't used regularly atrophies
- Poor nutrition - especially inadequate protein intake
- Illnesses - such as cancer, heart disease, arthritis
- Symptoms include feeling physically weaker, fatigue, slower walking speed, and frequent falls or injuries.
- Diagnosis involves measurements of muscle mass, strength, and function.
- Treatment focuses on resistance training and consuming more protein - common recommendations are:
- Aim for 1-1.5 grams of protein per kilogram of body weight daily
- Lift weights at least 2 days per week - compound movements that work major muscle groups are best
- Do balance exercises like yoga or tai chi
- Get adequate vitamin D
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