Beware of 7 signs you are gradually losing muscle
Be aware of muscle loss if you have recently felt weak, walked slower than before, had cramps, or lost weight unintentionally...
Doctor Luu Ngan Tam, Head of Nutrition Department at Cho Ray Hospital, said that muscle mass accounts for 50-60% of body weight.Loss of muscle mass occurs due to aging.
From the age of 40 onwards, adults can naturally lose up to 8% of muscle mass per decade. From the age of 30, they can lose 3-5% of muscle mass every 10 years. After the age of 70, this rate can increase to 15%.
Vietnam is a country with a high rate of population aging, with an estimated 30 million people at risk of muscle loss by 2030.
Many older adults do not notice the signs of muscle loss as they increase with age. Not a fewjust see it as simply a part of aging, not thinking that there are ways to prevent and minimize muscle loss.
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From the age of 40 onwards, adults naturally lose up to 8% of muscle mass every 10 years. Photo:exercise |
Muscle loss will become more serious due to malnutrition, lack of exercise, sitting a lot, illness, serious health problems, after severe injury...
Losing 10% of muscle can lead to a weakened immune system and increased risk of infection. Losing 20% of muscle can cause weakness, thinning of the skin, and reduced wound healing. Losing 30% of muscle can cause you to lose the strength to sit, pressure ulcers, and slow wound healing.
If you've experienced these 7 signs recently, you may be losing muscle:
- Weak
- Go slower than before.
- Poor durability.
- Unwanted weight loss.
- Exhausted.
- Poor physical activity.
- Body aches and cramps.
Maintain a balanced diet, providing adequate amounts of nutrients, especially protein and vitamin D,Proper muscle movement and avoiding the risk of falls... can slow or reverse muscle loss.