Old Age Muscle Loss (Sarcopenia?): Learn About The Reasons, Signs, Consequences, And Natural Supplements

As you get older, your body frequently undergoes different physical transformations—one of the most notable being the decrease in muscle mass, scientifically called sarcopenia. 

Loss of muscle in old age is not solely a result of ageing; it can significantly impact mobility, independence, and overall quality of life. Sarcopenia must be recognised and treated to support healthy ageing and improve senior citizens' quality of life. 

Sarcopenia usually starts in the third decade of life and picks up speed as people get older. The ailment is distinguished by the body's diminished capacity to preserve and renew muscle fibres, resulting in heightened vulnerability, restricted movement, and an elevated risk of falls and injuries. Hormonal fluctuations, sedentary lifestyles, and poor nutrition are among the factors that lead to old-age muscle loss. 

Let us get into this blog to understand the signs and reasons for muscle loss, the health consequences, and the maintenance methods for old-age muscle loss.

Table Of Contents

1. 6 Signs Of Losing Muscle Mass

2. 6 Prominent Reasons For Losing Muscle Mass

3. Health Consequences Of A Sudden Loss Of Muscle Mass

4. Natural Supplements For Muscle Maintenance And Muscle Loss In Seniors

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

6 Signs Of Losing Muscle Mass

The term "sarcopenia" comes from the Greek words "sarx" (which means flesh) and "penia" (which means loss), portraying the decline of muscle tissue. This condition usually starts at about 50 years old and worsens with age. If adults live a sedentary lifestyle after turning 30, they may experience a loss of 3% to 5% of muscle mass per decade. Once reaching 60 years of age, the speed of muscle tissue loss quickens, potentially causing physical weakness, higher chances of falling, and reduced self-sufficiency.

Here are 6 signs of losing muscle mass that can tell you if it can lead to old age muscle loss:

1. Decreased Strength And Endurance

One of the most noticeable signs of sarcopenia is a decline in physical strength and stamina. This may become noticeable when elderly people experience difficulty with routine activities like walking, climbing stairs, or even lifting goods. 

2. Balance And Mobility Issues

Muscle loss affects balance and coordination, increasing the risk of falls. Falls are one of the primary causes of injuries among the elderly, which can result in fractures, hospital stays, and a sharp loss of health.

3. Weight Loss

Muscles are a major component of body mass, and losing muscle tissue can result in unintentional weight loss, especially if accompanied by other age-related changes, such as reduced appetite. ToneOp Care’s Balanced Diet Weight Loss Plan can help maintain your ideal boy weight with a well-planned diet plan curated by our experts based on your needs.

4. Increased Fatigue

An important indicator of sarcopenia, or age-related muscle loss, is increased fatigue. The body's capacity to produce strength and endurance declines with muscle mass, which causes physical activity to wear you out more quickly. Reduced muscle function, diminished energy, and a decline in general fitness are frequently the causes of this weariness.

5. Reduced Metabolism

Since muscle burns calories more slowly than fat, losing muscle mass can slow metabolism. This may lead to weight gain, which further exacerbates health problems such as cardiovascular disease, diabetes, and osteoarthritis.

6. Loss Of Independence

As mobility and strength decrease, older adults may struggle to live independently. Activities of daily living (ADLs) like taking a bath, dressing up, and eating may require assistance.

Also Read: Wondering How To Build Bone Strength? Learn About The Effective Tips To Get Stronger Bones!

6 Prominent Reasons For Losing Muscle Mass

Here are 6 reasons that may lead to muscle mass or old age muscle loss:

1. Natural Ageing Process

Well, old-age muscle loss is actually one of the signs of ageing. As the body ages, it produces fewer muscle-building hormones like testosterone and growth hormone. The ability to synthesise protein—the building block of muscles—also declines, making it harder for the body to repair and build muscle tissue. Over time, diminishing motor neurons and muscle fibres decrease muscle mass and strength.

2. Sedentary Lifestyle

A lack of physical activity is a major contributor to sarcopenia. Muscles thrive on use and atrophy when they aren’t regularly challenged through exercise. The social and physical changes that occur with ageing, retirement, and health issues all cause many older persons to become less active. This lack of activity can speed up muscle wasting.

Want to get out of a sedentary lifestyle with exciting workouts? Try ToneOp Fit’s Home Workout Plan. Here, you can experience the energy and motivation of live workouts with expert trainers from the comfort of your home! Our flexible schedule offers a variety of slots throughout the day, allowing you to prioritise fitness on your own terms. 

Each session is guided by a fitness coach who provides real-time guidance, answers your questions, and keeps you motivated to reach your peak. Plus, enjoy live interactions and Q&A during sessions—get instant answers about forms or modifications for a renewed workout experience. 

3. Dietary Deficiencies

Inadequate nutrition and deficient protein intake are other critical factors. Protein is essential for muscle development and maintenance, but many older adults do not receive enough. Additionally, as people age, their digestive systems may become less efficient at absorbing nutrients, further exacerbating this problem. 

Old-age muscle loss is also a vitamin deficiency symptom, such as vitamin D deficiency coupled with calcium. Vitamin B12 deficiency has also been recognised to cause muscle loss. 

Also Read: 12 Poor Digestion Symptoms You Shouldn't Ignore: Treatment and Prevention Methods 

4. Chronic Illness and Inflammation

Chronic obstructive pulmonary disease (COPD), diabetes, and cardiovascular disease are among the prevalent chronic conditions that can lead to systemic inflammation in older adults. This inflammation increases the breakdown of muscle tissue while reducing the body's ability to repair it. Furthermore, medications used to treat these conditions may have side effects that impair muscle function or reduce physical activity.

5. Hormonal Changes

As mentioned earlier, the decrease in hormones such as testosterone, estrogen, and growth hormone plays a crucial role in muscle degradation. Age-related declines in these hormones, essential for muscle growth and repair, result in decreased muscle mass.  In women, the onset of menopause causes a sharp decrease in estrogen levels, which has been linked to muscle and bone loss.

Also Read: How To Balance Your Hormones Naturally? 7 Effective Methods And Supplements To Improve Your Hormone Health

6. Neuromuscular Degeneration

The neuromuscular system, which consists of nerves that control muscle movement, also degenerates with age. The number of motor units (nerve-muscle connections) declines, making it more difficult for muscles to contract and respond to exercise or daily activities. This leads to muscle weakness and further loss of muscle mass.

Health Consequences Of A Sudden Loss Of Muscle Mass

Old age muscle loss can lead to a lot of health consequences which require medical attention, such as: 

1. Increased Risk Of Falls And Fractures

Elderly people who have less muscle mass and strength are more likely to fall and sustain fractures, particularly hip fractures. These injuries can take a long time to heal and frequently result in further physical deterioration.

2. Chronic Diseases

Reduced risk of long-term illnesses like osteoporosis, diabetes, and cardiovascular disease is linked to sarcopenia. Weak muscles can also lead to respiratory problems, especially in bedridden individuals.

3. Depression And Mental Health Issues

Losing muscle strength and mobility can take a toll on mental health. Older adults may experience depression, anxiety, or feelings of helplessness as their independence diminishes.

4. Frailty Syndrome

Sarcopenia is a key component of frailty syndrome, a condition marked by extreme weakness, fatigue, and susceptibility to stressors like illness or injury. Frailty significantly increases the risk of hospitalisation, disability, and mortality in older adults.

Also Read: 15 Best Ways To Reduce Stress And Anxiety Quickly At Home

Natural Supplements For Muscle Maintenance And Muscle Loss In Seniors

Here are some natural muscle supplements you can incorporate into your diet to alleviate old-age muscle loss:

1. Protein Supplement 

First and foremost, protein supplementation is the cornerstone of preserving muscle mass and ensuring proper muscle development. One way is to have a protein-rich diet with lean meats, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and quinoa are great choices. Experts recommend 1.2 to 1.5 grams of protein per kilogram of body weight for older adults. 

Additionally, you can consider Alfalfa Powder from ToneOp Care, which is specially formulated to prevent bone and muscle loss. 

2. Vitamin D And Calcium

These nutrients are crucial for bone health, but they also play a role in muscle function. Vitamin D deficiency can lead to muscle weakness, making supplementation important for many older adults. ToneOp Care’s Bone 360 can help get stronger bones and muscles, reduce joint pain and muscle cramps and enhance bone density and muscular flexibility.

Also Read: Best Vitamin D Supplements For Adults And Daily Dosage

3. Omega-3 Fatty Acids

Omega-3 fatty acids, which are present in seafood like salmon and mackerel, offer anti-inflammatory qualities that can help maintain muscle mass and stop age-related muscle loss. ToneOp Care's Fish Oil Capsules and Krill Oil Capsules are rich in omeg-3 fatty acids, which can be good alternatives for people avoiding fish.

Also Read: 6 Best Natural Omega-3 Sources To Incorporate Into Your Diet

4. Ashwagandha 

Ashwagandha is a powerful adaptogenic herb that supports muscle maintenance and combats muscle loss, particularly in seniors. It enhances muscle strength and mass by potentially increasing testosterone levels and reducing cortisol, a hormone linked to muscle breakdown. 

Research indicates that regular supplementation can improve exercise performance and recovery, making it beneficial for older adults looking to preserve their muscle health. 

Also Read: Try This Healthy Diet For Strong Bones And Muscles With Options

Dietitian's Recommendation

Apart from using natural supplements, exercising is also a highly effective method for preventing old-age muscle loss. Strength training and aerobic activity are crucial for maintaining muscle mass and general physical health. Engaging in activities like walking frequently can assist in maintaining heart health and endurance, which are crucial for overall physical movement.

                                                                       Dt. Akshata Gandevikar

The Final Say

Loss of muscle in elderly people is a prevalent yet severe issue that may result in notable health problems and reduced quality of life. Nevertheless, by incorporating consistent physical activity, appropriate dietary choices, medical treatments, and community assistance, old-age muscle loss or sarcopenia can be controlled or even avoided. Older adults can ensure a healthier and more fulfilling later life by proactively maintaining their strength, mobility, and independence.

FAQs

1. What is the condition of elderly losing muscle mass called?

The term "sarcopenia" comes from the Greek words "sarx" (which means flesh) and "penia" (which means loss), portraying the decline of muscle tissue. This condition usually starts at about 50 years old and worsens with age. Once reaching 60 years of age, the speed of muscle tissue loss quickens, potentially causing physical weakness, higher chances of falling, and reduced self-sufficiency.

2. What is muscle atrophy?

Muscle atrophy is the loss of muscle mass and strength, which frequently occurs due to ageing, lack of use, or underlying medical disorders. Muscle size and function decline as the body breaks down muscle tissue more quickly than it can regenerate it. 

3. What are the signs of sarcopenia (muscle loss)?

The signs of old age muscle loss are:

• Decreased Strength And Endurance
• Balance And Mobility Issues
• Weight Loss
• Increased Fatigue
• Reduced Metabolism
• Loss Of Independence
   

References

• https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
• https://www.webmd.com/healthy-aging/sarcopenia-with-aging
• https://www.health.com/sarcopenia-7571535
• https://www.nutritionnews.abbott/healthy-living/aging-well/losing-muscle-8-ways-it-may-impact-your-health/

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.