Your muscles are disappearing after 30, know what is ‘Sarcopenia’ and how to prevent it?

How To Build Muscle Naturally After 35: People are aware of the loss of muscle mass as they age. Gastroenterologist Dr. Saurabh Sethi also recently discussed this issue on social media. Citing a report published in Lancet Public Health in 2023, he said that after the age of 30, about 1 percent of the muscles start silently decreasing every year. This condition is called sarcopenia, in which the strength, size and working capacity of skeletal muscle gradually decreases with age.

When does this situation start?

According to the study, sarcopenia usually starts around the age of 30 and can increase rapidly after 60. Its effect is not only on the structure of the body, but also on the ability to do daily work, balance and strength of bones. The risk of falls and fractures may also increase. People have to face all kinds of problems.

According to Dr. Sethi, loss of muscle mass is related to many health problems. This includes slowing down of metabolism, accumulation of excess fat in the body, increased insulin resistance, risk of fatty liver and weakening of bones and posture. He explains that muscles act like the body’s biggest glucose sponge, which absorbs sugar from the blood and helps in keeping it balanced. Therefore muscle loss can also mean blood sugar imbalance.

What are the problems in women?

Referring to research by Tabák AG and friends published in The Lancet in 2009, he said that muscle loss can accelerate in women between the ages of 35 and 40. Muscle breakdown increases as estrogen levels decline, which is why many women feel weak during perimenopause, even without weight change. The early signs of sarcopenia are often mild, such as getting tired quickly when climbing stairs, having low muscle tone despite remaining the same weight, or feeling more tired than usual. These changes come slowly, so people ignore them.

How can this be dealt with?

Talking about dealing with this, research shows that resistance training can improve both muscle strength and insulin sensitivity, even in people above 60 years of age. Apart from this, daily intake of 1.2 to 1.6 grams of protein per kilogram, regular or brisk walking, adequate sleep and maintaining adequate vitamin D level are important for muscle health.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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