Muscle loss can be a concerning issue. At times, it can occur due to age and underlying health conditions, but the worst can be because of lifestyle habits. Individuals who have seated jobs and limited movements are at higher risk of facing this condition. Let’s dive deeper into this and understand the effects of muscle loss.
Types of Muscle Loss
Muscle loss, also known as muscle atrophy, refers to the gradual reduction of muscle mass. Before we talk about the root causes, let’s understand the three common types of muscle loss.
- Disuse Atrophy: This is caused by immobilization or prolonged inactivity. Lack of movement, sedentary behaviour or even bed rest during an injury can cause this kind of muscle loss.
- Neurogenic Atrophy: This is a more severe form of muscle loss, often caused by nerve-related conditions such as neuropathy, or sclerosis.
- Sarcopenia: Muscle loss can also occur due to hormonal changes and aging.
Disuse and sarcopenia can be treated and reversed with proper training and nutrition. Neurogenic muscle loss can be controlled but is a little difficult to reverse with lifestyle changes alone.
Main Causes of Muscle Loss
Muscle loss or muscle atrophy can occur due to a number of reasons. Here are the common causes:
- Aging: As mentioned above, aging is one of the biggest factors. Researchers even suggest that an average individual loses 3-8% of their muscle mass every decade. This is the reason why it is suggested to take your health seriously.
- Health Condition: From diabetes to arthritis, and kidney disease to neuropathy, all these conditions can have a significant impact on your body and muscle mass. If you’ve been diagnosed with any chronic health condition, make sure to take the necessary precautions. Adopt a healthy lifestyle and do proper strength training. Chronic illness impact can be much more severe. So, it’s necessary to adopt the right lifestyle pattern.
- Sedentary Lifestyle: Does your job involve prolonged periods of sitting? Or your kid have limited movements throughout the day? If you or anyone in your family does not have an active lifestyle, they will have to face sedentary lifestyle effects. Note that inactivity can lead to muscle breakdown throughout the day.
- Poor Nutrition: Inadequate protein and nutritional growth can also lead to significant muscle loss.
- Rapid Dieting and Weight Loss: If you want to lose weight, you should do it mindfully. Calorie deficit without proper nutrition can lead to muscle loss and impact your overall health as well.
How to Prevent Muscle Loss?
Here are a few things you can do to prevent excessive muscle loss.
- Balanced Diet: Whether you’re on a weight loss or following any other specific diet, make sure to consume a healthy balanced meal. Ensure you’re consuming enough calories to support your activity level.
- Increase Protein Intake: Protein intake importance is often neglected. Consuming adequate amounts of protein can not only help prevent muscle loss; it can even help with effective weight management. Try to add protein sources to each meal.
- Strength and Resistance Training: Exercise regimens for strength maintenance are essential. Indulge resistance training in your routine at least 2-3 times per week. Also, incorporate regular cardio to maintain overall health. Use resistance bands, or include more bodyweight exercises like squats and lunges. Strength training plan should be customised as per an individual’s body and concerns. you can get a consultation an experts and get a customised training plan. trainers will even help with a proper diet plan, aiding you achieve a healthy lifestyle.
- Stay Active: Even if you have to miss out on gym or resistance training, make sure that you’re physically active. Incorporate walking, yoga, or other recreational activities to maintain mobility.
- Manage Stress and Sleep Well: Stress can be one of the underlying reasons behind muscle breakdown. You may be having the right diet and following the right workout regimen. But stress and lack of sleep can take a negative toll altogether. Try meditation or participate in any activity of your choice to manage stress. Make sure to sleep well for at least seven to eight hours.
Take Charge of Your Health and Prevent Muscle Loss
Note that you’re not alone in suffering with this. Muscle loss is a common but preventable condition. By incorporating proper nutrition, and focusing on strength training, you can fight this.
Whether you’re in your 30s or beyond, adopt healthy lifestyle habits. If you have any underlying chronic health condition, make sure to get it treated properly. Besides, have patience and do not have unrealistic expectations. Muscle maintenance requires a long-term commitment to exercise and nutrition. Be consistent with your efforts and lead towards a healthy lifestyle. Take charge of your health today for a better tomorrow.
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