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Signs and Symptoms of Muscle Loss in Adults

Between your 30s to 50s, your body does its best to grow and become stronger or in other words, those are your peak years. But past a certain age bracket, you can start to lose about 1% to 2% or as much as up to 5% muscle mass due to aging. It is a biological process known as Sarcopenia and it cannot be prevented, but can be slowed down. Physical activity and good nutrition are key and if neither is sufficient, muscle loss can be accelerated while developing other health side effects. Beside the natural biological process, we will explore things to look out for in yourself or a loved one for signs of muscle loss so that proper care can be taken. Care can range from following a Medical Professional’s advice or simply making healthier food choices, taking nutritional supplements (eg. Ensure Gold with HMB), and do exercises from the comfort of your home.4, 5, 6

Signs of Muscle Loss:

The body works as a system, so when muscle loss happens, it is due to lack in efficiency of other functions. It is also true vice versa as muscle loss can affect other functions too. If you notice any of these symptoms or have been in any of these situations, you or a loved one you are taking care of, is experiencing muscle loss.1, 2, 3

  • Noticeable decrease in muscle mass
  • Frequent falls
  • Delayed reaction
  • Poor balance
  • Trouble walking
  • Arm movement feels limited
  • Trouble holding grip
  • Trouble getting up or sitting down
  • Chronic back pain after basic activities
  • Trouble taking the steps
  • Loss of stamina and endurance
  • Excessive muscle pain and stiffness
  • Shortness of breath

For any of the above, please see a Medical Professional so that they can perform various tests to properly diagnose. The severity of any of the signs of muscle loss also depend on age, gender, lifestyle and nutrition. There is no exact or precise treatment for muscle loss, but the top 3 are:1, 2, 3

Monitoring – depending on the severity of muscle loss and other underlying health conditions, monitoring is the best way to keep track of an elderly’s muscle health and progress. Consult Nutritional Experts, Physical Therapists, and other Medical Professionals for advice. Ask questions, revisit medical history, and most importantly, provide mental and moral support.1, 2, 3

Exercise – ranging from resistance training to yoga, depending on your starting physical ability determined by Medical Professionals, it is one of the best ways to prevent accelerated muscle loss.1, 2, 3

Nutrition Fix – Proper nutrition, even for healthy individuals, is key in helping the body maintain strength and muscle. Most important nutrients for muscle health are protein, vitamin D, calcium, B vitamins, sufficient calories, and HMB (Hydroxymethylbutyrate is a metabolite of leucine). HMB is an important amino acid responsible for muscle repair and rebuilding. Though one of the most important nutrients needed for muscle health, it is barely found in good enough quantities in fresh foods. You would have to eat about 3,000 avocados to get 1.5 grams of HMB, the daily needed amount for seniors. To support a senior’s muscle health improving journey, nutritional supplements like Ensure Gold with HMB, #1 Nutritional Supplement Drink In the world, provides 1.5 grams of HMB per 2 servings. Complete with 28 vitamins and minerals for a more rounded nutritional support, Ensure Gold with HMB can help a senior maintain a healthy lifestyle.4, 5

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