Loss of muscle mass - Renew Hormones

Loss of muscle mass, also known as muscle atrophy, is a common condition that can occur due to a variety of reasons. Some key causes of muscle atrophy include aging, lack of physical activity, malnutrition, and chronic diseases. As we get older, there is a natural decline in muscle strength and mass starting around age 30. This age-related loss of muscle is referred to as sarcopenia and can lead to decreased mobility and frailty in seniors if not properly addressed. Engaging in strength training and getting adequate protein can help offset sarcopenia.

Age Range	Average Muscle Mass Loss Per Decade
30-40	3-5%
40-50	5-7%
50-60	7-10%

Not exercising enough is another primary driver of muscle loss. Our muscles need the mechanical stress of exercise to stay healthy and strong. Without regular resistance training and cardio exercise, we lose muscle mass through disuse atrophy. Even just a couple weeks of inactivity can start to negatively impact our muscles. Consuming inadequate protein and calories can also accelerate muscle wasting. Our muscles need amino acids from protein foods to repair exercise-induced damage and synthesize new muscle tissues. Not eating enough quality protein sources like meats, eggs, and dairy can hinder muscle growth. Finally, many chronic illnesses are associated with loss of lean body mass. Conditions like cancer, kidney disease, COPD, diabetes, and congestive heart failure often cause inflammation that enhances protein breakdown in muscles. The illnesses can also reduce appetite, curbing nutrient intake needed to sustain muscle. Losing muscle mass decreases strength, metabolism, and quality of life. Fortunately, targeted exercise and diet strategies can help rebuild muscle. Consuming 1.2-2 grams of protein per kg of bodyweight daily helps maintain lean mass. Lifting weights 2-3x per week triggers muscle protein synthesis. Getting adequate rest and minimizing stress facilitates recovery.

Strategy	Recommendation
Protein Intake	1.2-2 grams per kg of bodyweight
Resistance Training	2-3 times per week
Rest and Stress Reduction	7-9 hours of sleep, relaxation techniques

If you're concerned about preserving or regaining lost muscle, consult an expert at Renew Hormones. Our certified hormone optimization specialists create customized plans involving proper nutrition, strategic exercise, and bioidentical hormone therapies to help both men and women improve lean muscle mass and strength.

Conclusion

Muscle atrophy is a common issue that can have significant impacts on health and quality of life. By understanding the causes of muscle loss and implementing evidence-based strategies like proper nutrition, resistance training, and hormone optimization, individuals can effectively combat muscle atrophy and maintain their strength and vitality as they age. Seeking guidance from qualified professionals, such as those at Renew Hormones, can provide personalized support for achieving optimal muscle health.