How to Prevent Muscle Loss: Many changes occur in the human body with age. Let us explain why your muscles gradually disappear after the age of 30.

Loss of muscle mass with age

How To Build Muscle Naturally After 35: We 're all aware of the muscle loss that occurs with aging. Gastroenterologist Dr. Saurabh Sethi recently discussed this issue on social media. He cited a 2023 report published in The Lancet Public Health, stating that approximately 1 percent of muscle mass is lost each year after the age of 35 silently. This condition, called sarcopenia, is a gradual loss of skeletal muscle strength, size, and function with age.

When does this condition start?

According to the study, sarcopenia typically begins around age 30 and can progress rapidly after 60. It impacts not only body composition but also daily activities, balance, and bone strength. The risk of falls and fractures can also increase, leading to a variety of complications.

According to Dr. Sethi, muscle loss is linked to several health problems, including slower metabolism, increased body fat, increased insulin resistance, the risk of fatty liver, and weakened bones and posture. He explains that muscles act as the body's largest glucose sponge, absorbing sugar from the blood and helping to maintain its balance. Therefore, muscle loss can also indicate blood sugar imbalances.

What is the problem with women?

Citing research by Tabák AG and colleagues published in The Lancet in 2009, she explained that muscle loss can accelerate in women between the ages of 35 and 40. Muscle breakdown increases with declining estrogen levels, which is why many women experience weakness during perimenopause even without a significant weight change. Early signs of sarcopenia are often mild, such as tiring quickly while climbing stairs, reduced muscle tone despite remaining at the same weight, or feeling more tired than usual. These changes occur gradually, so people often ignore them.

How can this be dealt with?

To address this, research suggests that resistance training can improve both muscle strength and insulin sensitivity, even in people over the age of 60. Additionally, consuming 1.2 to 1.6 grams of protein per kilogram daily, regular or brisk walking, adequate sleep, and maintaining adequate vitamin D levels are essential for muscle health.