Muscles facilitate body movement, maintain bone health, support metabolism, and regulate blood sugar. Muscle loss often progresses subtly and increases with age. In older adults, this condition can develop into sarcopenia, impairing strength, mobility, and overall quality of life.

Muscle tissue consumes significant energy. A decrease in muscle mass leads to the body burning fewer calories daily, which slows down the metabolic rate. If calorie intake remains constant, excess energy may accumulate as fat, increasing the risk of weight gain and obesity.

Difficulty with exercise: Individuals who previously lifted a certain weight with ease may find the same movements harder, tire quickly, and experience reduced performance due to declining muscle mass and strength. Post-exercise, the body also tends to recover more slowly.

Fatigue during exercise is a common sign of muscle loss. Photo: Anh Chi.

Persistent fatigue: According to the Times of India, muscles store glucose as glycogen, providing energy when the body needs it. When muscle mass decreases, energy storage capacity declines, leading to reduced endurance and mobility. Additionally, muscle loss can be linked to a diet deficient in protein or certain micronutrients like vitamin D, which intensifies feelings of fatigue, muscle aches, and lowers daily energy levels.

Daily tasks become more challenging: As muscle strength diminishes, activities such as opening jar lids, buttoning shirts, carrying items, or climbing stairs can become unusually difficult.

Noticeably smaller or weaker muscles: Muscle loss typically involves reduced strength and muscle mass. Individuals may observe their arms or thighs becoming less firm and smaller, making walking, climbing stairs, or carrying objects more arduous.

According to Healthline, preventing muscle loss requires regular strength training, including lifting weights, using resistance bands, squats, or push-ups. These can be combined with aerobic activities like brisk walking, swimming, or climbing stairs to enhance physical fitness. Adequate rest is crucial; avoid overtraining to allow muscles time to recover. The diet should provide sufficient protein and essential nutrients. High-quality protein sources include: lean meat, fish, eggs, Greek yogurt, legumes, and nuts.

Adequate sleep provides numerous health benefits, notably supporting muscle recovery. Sufficient sleep helps maintain the balance of hormones vital for muscle growth and metabolism, while limiting prolonged elevated cortisol levels – a factor that can accelerate muscle breakdown. During sleep, particularly deep sleep, the pituitary gland secretes more growth hormone, contributing to tissue repair, muscle building, and post-activity recovery.

Anh Chi (Compiled)