What causes muscle loss and how can you tackle it? Maintain your strength as you get older

Has your lifestyle stayed the same, yet you feel weaker and more tired? You’re not alone — up to 59% of women over 60 struggle with muscle loss, and the first signs can appear as early as middle age. However, there are ways to slow down muscle loss and naturally build muscle. In this article, you’ll find out what causes it and what can help.

• Why should you be concerned about muscle loss once you’re over 40?
  • Women are at greater risk – and at an earlier age
  • Natural muscle loss vs. sarcopenia
• Causes of muscle loss
  • When to take notice
• How to stop muscle loss
  • 1. Strength training
  • 2. Protein, protein, protein
  • 3. Nutrients and other beneficial substances
  • 4. Rest and sufficient sleep
• CBD and cannabis: natural support for your muscles
• Muscle loss is not inevitable
• FAQ

Why should you be concerned about muscle loss once you’re over 40?

Although muscle loss is generally seen as a problem for older people (over 80), the first signs can appear much earlier — particularly in women.

In women, muscle mass can start to decline as early as their 30s, at a rate of 3–8 per cent per decade. After the age of 60, the decline accelerates; after the age of 70, muscle mass decreases by around 0.5–1 per cent per year. 

A sudden loss of muscle mass can also occur as a result of prolonged stress, drastic diets or in connection with certain medical conditions. 

Women are at greater risk – and at an earlier age

In women, the decline in muscle mass begins as early as between the ages of 40 and 60, whilst men usually experience it for the first time only after the age of 60. This is due to the menopause, when there is a dramatic drop in oestrogen and a change in body composition — active muscle mass decreases whilst fat mass increases. 

According to studies, during the menopause, lean body mass can decrease by approximately 0.5% per year – equivalent to about 0.2 kg per year – whilst fat mass can increase by roughly 1.7% per year, or about 0.45 kg per year. After the age of 50, muscle mass decreases by roughly 1–2% per year.

Studies show that in late perimenopause and post-menopause, up to 30% of women experience a sudden loss of muscle mass. By the age of 60, up to 59% of women suffer from sarcopenia.

Natural muscle loss vs. sarcopenia

As we age, it is natural for the body to gradually lose muscle mass and strength. However, if you are losing muscle progressively, you may be suffering from sarcopenia, which the World Health Organisation officially recognised as a disease in 2016. 

Sarcopenia can significantly affect quality of life — it increases the risk of falls, injuries, loss of mobility and physical independence. The less muscle the body has, the more difficult it is to cope with normal daily activities and to recover.

The good news, however, is that muscle loss is not inevitable. With the right approach, the whole process can be significantly slowed down — and in some cases, some muscle mass can even be regained.

Causes of muscle loss

There are a number of possible causes of muscle loss.

1. Hormonal changes: As mentioned above, in women, a drop in oestrogen during the menopause is to blame. Oestrogen plays an important role in muscle function – it helps muscles to grow and recover. When its levels fall, this affects not only the muscles themselves but also other important hormones. Furthermore, levels of inflammatory substances in the body increase, which can exacerbate the problem. In men, sarcopenia is linked to a gradual decline in testosterone levels.

2. Lifestyle: A lack of exercise is one of the most common causes of muscle loss. Muscles need regular stimulation – if you don’t use them, the body simply starts to break them down. Sufficient, good-quality sleep is also essential to allow the muscles to recover.

3. Inadequate nutrient intake: Sufficient high-quality protein and vitamin D are essential for maintaining muscle mass. If you are lacking in nutrients, the body has nothing from which to rebuild muscle mass. A long-term deficiency can therefore manifest not only as muscle loss, but also as poorer recovery and general fatigue.

4. Chronic stress: If you are under constant stress, your body produces excess cortisol. This can promote the breakdown of muscle tissue, as the body draws energy from it. 

When to take notice

A sudden loss of muscle mass may also be caused by, for example:

• a significant calorie deficit (an overly strict diet)
• certain medications
• thyroid disease or another autoimmune disorder
• cancer

If you notice rapid loss of muscle mass for no apparent reason, you should always consult a doctor.

How to stop muscle loss

Regular exercise, sufficient protein intake and proper recovery can significantly slow down muscle loss. These are the most important steps you should focus on: 

1. Start exercising: Set aside at least 2 hours a week for strength training.

2. Increase your protein intake and supplement your nutrients: Add a serving of protein in the form of a supplement to every meal. Ensure you get enough vitamin D3, magnesium, zinc and omega-3 fatty acids.

3. Make sure you get enough rest: Avoid stress and ensure you get plenty of sleep.

1. Strength training

Resistance training is the most effective way to maintain and build muscle mass. Ideally, you should:

• to train 2–3 times a week

• doing exercises that target large muscle groups, such as squats or lunges

• gradually increase the load — your muscles adapt and need constant new stimulation

• to support overall health, complement strength training with stretching and cardio, such as running, swimming or cycling

2. Protein, protein, protein

To maintain muscle mass, you need 1.2–1.6 g of protein per kg of body weight, spread evenly across 3–4 meals a day. The key amino acid is leucine, which can be found in eggs, meat, dairy products and whey protein.

3. Nutrients and other beneficial substances

The following may help:

• Vitamin D3: Low levels of vitamin D are directly linked to muscle weakness.

• Magnesium: Magnesium is essential for muscle contraction and relaxation.

• Zinc: It contributes to protein synthesis and hormonal balance.

• Omega-3 fatty acids: These have anti-inflammatory effects.

• Creatine: Helps muscles utilise energy more efficiently, increases strength and may support the maintenance and growth of muscle mass.

• CBD and hemp products: Hemp contains a whole range of compounds, such as CBD, CBG and CBN, which are being studied for their potential effects on inflammation, stress and sleep.

4. Relaxation and sufficient sleep

Try to minimise stress and ensure you get enough sleep. Long, good-quality sleep is key to muscle recovery. It is therefore important not to underestimate its importance and to aim for 7–9 hours a day.

If you have trouble sleeping, try CBD products such as drops or gummies, or our sleep-support patches.

CBD and cannabis: natural support for your muscles

Hemp has a well-deserved place in traditional folk medicine, and you too can benefit from its advantages when it comes to muscle loss. Whilst it won’t stop muscle loss on its own, it can support recovery, stress management and sleep, all of which are essential for maintaining muscle mass.

• Hemp oil: Hemp oil is a natural source of essential fatty acids, particularly omega-3 and omega-6.

• CBD drops: Cannabidiol acts on the endocannabinoid system, which influences recovery, stress and sleep.

• Hemp ointments: After physical activity or a demanding day, muscles can feel tired and stiff. Hemp ointments can aid localised recovery. They promote blood circulation, relieve muscle tension and stiffness, and provide rapid relief after exertion.

Muscle loss is not inevitable

Muscle loss is not a problem that affects only older people — it is a process that can begin as early as your thirties and accelerate significantly after the menopause.

The good news is that, unlike many other processes associated with ageing, you can influence muscle loss relatively easily by adopting a healthy lifestyle. 

Regular strength training, an adequate intake of protein and nutrients, and good-quality sleep are all important.

  

Sources:

• An overview of sarcopenia: facts and figures on prevalence and clinical impact - PMC 
• Sarcopenia in Menopausal Women: Current Perspectives - PMC

  

Author: Natálie Kubíčková

  

Photo: AI

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