Understanding Muscle Decay

Sarcopenia, or muscle decay, is the age-related muscle loss which results from a combination

of factors such as hormonal changes, reduced physical activity, and poor diet. Loss of muscle

mass not only affects physical appearance but also everyday functions, making it more difficult

for older adults to carry out everyday activities. Muscle decay can lead to:

  ● 1.5x higher risk of falls (Moreland et al, 2004)

  ● 2.47x higher risk of impaired ability to do basic and independent activities of daily living

  (ADLs) (Collins et al, 2020)

  ● 1.64x higher risk of cognitive impairment (McGrath et al, 2020)

The Importance of Muscle Health

Maintaining muscle mass and strength is of paramount importance in older adults as it helps improve balance, reduce the risk of falls, enhance metabolism, and increase overall vitality. Strong muscles play a key role in maintaining independence and a high quality of life in later years.

Tips to Build and Preserve Muscle Health

REGULAR EXERCISE

Work with a healthcare professional to create a sustainable exercise plan that fits your needs. Try to participate in regular, moderate-intensity activities that combine aerobics, strength, and flexibility exercises for at least 150 minutes a week.

HIGH PROTEIN DIET

Prioritize protein-rich meals that contain plenty of high-quality protein to support muscle growth and repair. Include lean meats, fish, dairy products and supplements.

NUTRITIONAL SUPPLEMENTS

Integrate clinically-proven supplements such as Ensure Gold into daily routines. Ensure Gold, with its unique combination of HMB and triple protein can help slow down muscle decay and support muscle health with proper diet and exercise. Through a holistic approach that includes good nutrition, regular exercise, and targeted nutritional supplementation, older adults can continue to live a life of strength, independence, and vitality.

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REFERENCES

Collins, K. H., Herzog, W., MacDonald, D. J., Reimer, R. A., Rios, J. L., & Smith, I. C. (2020). Obesity, metabolic syndrome, and musculoskeletal disease: Common inflammatory pathways suggest a central role for loss of muscle integrity. Frontiers in Physiology, 10, 112.

McGrath, R., Robinson-Lane, S. G., Cook, S. B., & Clark, B. C. (2020). Handgrip strength is associated with poorer cognitive functioning in aging Americans. The Journals of Gerontology: Series A, 75(7), 1331–1336.

Moreland, J. D., Richardson, J. A., Goldsmith, C. H., & Clase, C. M. (2004). Muscle weakness and falls in older adults: A systematic review and meta-analysis. Journal of the American Geriatrics Society, 52(7), 1121–1129.

Professional, C. C. M. (n.d.). Sarcopenia. Cleveland Clinic.

https://my.clevelandclinic.org/health/diseases/23167-sarcopenia