Decreased muscle mass, also known as muscle atrophy, occurs when there is a loss of protein in muscle fibers. *This can lead to muscle weakness, fatigue, and an inability to perform physical tasks*. There are several possible causes of muscle atrophy:
- Poor nutrition - Not consuming enough calories or sufficient amounts of protein can lead to loss of muscle over time. A diet low in protein and calories can result in muscle starting to break down to obtain what it needs to function.
- Immobility - When you don't move or use your muscles for a prolonged period, your muscles begin to break down. "Use it or lose it" is a saying that applies to muscle.
- Aging - As we get older, muscle mass naturally decreases. Our bodies produce less testosterone, human growth hormone, and other hormones/proteins that help maintain muscle. Weight training can help combat this, but it's common to lose muscle over time.
- Diseases and illnesses - Certain chronic or acute health conditions can directly or indirectly lead to loss of muscle tissue. Examples include Type 1 diabetes, arthritis, HIV/AIDS, cancer, chronic kidney disease, and more. Inflammation and hormonal changes often contribute.
- Steroid use - Sometimes drugs like corticosteroids are prescribed to resolve inflammation but also cause muscle deterioration and loss called steroid myopathy.
- Weak grip strength
- Difficulty getting up from a seated position
- Fatigue from little exertion
- Loss of balance or coordination
- Muscle shrinkage/loss of bulk
- Consuming high protein foods at meals (chicken, fish, eggs, dairy, beans)
- Lifting weights 2-3x week to maintain size/strength
- Getting prescribed resistance training
- Asking your doctor about physiotherapy options
- Optimizing sleep, stress, and hydration
- Using a forearm brace/walking cane for extra support