What is loss of strength?
Loss of strength refers to a reduction in one's ability to exert force or power using their muscles. This can occur for various reasons:
Causes
- Aging - As we get older, we naturally lose muscle mass and strength through a process called sarcopenia. On average, adults can lose up to 8% of their muscle mass per decade after age 30.
- Inactivity - If muscles aren't used regularly, they begin to atrophy (weaken and shrink). Being bedridden, sedentary, or immobilized after an injury can result in noticeable strength loss.
- Inadequate nutrition - Consuming insufficient protein, calories, vitamins like vitamin D, or minerals like zinc over time can contribute to muscle wasting.
- Diseases - Certain medical conditions that inflame muscles or nerves can hamper strength. Examples are chronic inflammatory myopathies, muscular dystrophies, motor neuron diseases like ALS, etc.
- Injuries - Traumatic injuries to the muscles, joints, bones, tendons, or ligaments can lead to instability, pain, and reduced capacity to handle loads.
- Medications - Drugs like corticosteroids, chemotherapy, anticonvulsants, antibiotics, and statins have side effects that can include muscle problems.
Effects
The impacts of strength loss depend on one's age, fitness levels, and lifestyle. But generally, it can:
- Make daily activities like climbing stairs, household chores, walking or standing tiresome
- Increase the risk of falls and fractures
- Worsen mobility issues and independence
- Lower self-confidence and quality of life
Managing It
The good news is that strength loss can often be improved. Some helpful strategies include:
- Exercise regularly - Strength training helps build muscles. Moderate aerobic activity maintains conditioning.
- Eat nutritious meals - Emphasize lean proteins, fruits, vegetables, whole grains, and healthy fats. Stay hydrated.
- Allow proper rest and recovery - Muscles need off days to repair themselves after strenuous activity.
- Correct vitamin/nutrient deficiencies - Lab work can pinpoint any shortfalls needing correction.
- Seek therapy - Physical/occupational therapy helps regain strength through guided exercises.
- Use assistive equipment - Canes, walkers, grabbers, and lever taps can make tasks requiring grip or balance easier.
With a proactive approach, treatment if an underlying condition exists, and patience with the process, reversing strength loss is very possible. Consistency is key. Contact Vitality Wellness Center if you have any other questions!