Understanding muscle loss
Dr. Manisha Arora - Director of Internal Medicine at Birla CK Hospital, Delhi (India) - said that muscle loss is a natural part of the aging process, usually starting in the 30s with atrophy.
Muscle decline is associated with reduced growth hormone and testosterone levels, which are necessary for muscle maintenance and recovery.
When you are less physically active, your body will have difficulty maintaining muscle mass.
On average, from the age of 30-40, the body loses about 1-2% of muscle mass each year, this figure increases to 3-4% when entering the age of 50 and can be up to 4-5% when in the age of 60.
Without intervention, muscle loss with age can lead to many serious health problems.
The link between muscle loss and diabetes
Dr. Manisha Arora explains that one of the little-known consequences of muscle loss is the high risk of type 2 diabetes.
Muscle muscle plays an important role in glucose metabolism, helping to absorb glucose from the blood. When muscle mass decreases, the amount of glucose needed to be absorbed into cells decreases, leading to high blood sugar levels and possibly insulin resistance.
Insulin resistance is a condition in which cells do not fully respond to insulin, making it difficult for glucose to enter cells, thereby increasing the risk of diabetes.
In addition, muscle loss also reduces the ability to synthesize glycogen (store glucose in the muscles), making it difficult for the body to effectively control blood sugar.
Chronic inflammation, often associated with atrophy, also worsens insulin resistance and promotes the development of diabetes. A 2018 study showed that muscle atrophy can increase the risk of diabetes by up to 24%, especially in older adults.
Prevent muscle loss and reduce the risk of diabetes
Although muscle loss is a natural part of aging, proactive lifestyle choices can help slow down this process and reduce the risk of diabetes:
Strength training: Weightlifting exercises 2-3 times a week help maintain and develop muscle, fighting atrophy.
Aerobic physical activity: Activities such as walking, jogging, or cycling support cardiovascular health and maintain mobility. The goal is to take 10,000 steps a day.
Protein-rich diet: Each meal should have a source of protein to support muscle recovery and development. An ideal meal includes protein, carbohydrates, raw salads and green vegetables.
Manage stress: High stress can disrupt hormonal balance and reduce muscle health. Activities such as yoga or deep breathing exercises can help reduce stress.
Quality sleep: Stable and adequate sleep is important for muscle recovery and metabolic function.
These lifestyle changes help maintain muscle mass, improve metabolic health and reduce the risk of type 2 diabetes.
