Is muscle strength decreasing before age? Know what is Sarcopenia and why the risk of diabetes is increasing

Often we think of muscle loss and weakness as just a problem of old age. But due to today’s unhealthy lifestyle, physical inactivity and poor eating habits, the problem of muscle loss is increasingly being seen even in young youth. In medical science, this condition of muscle depletion and loss of strength is known as Sarcopenia It is said. The surprising thing is that sarcopenia not only makes the body physically weak, but it is also becoming a major cause of Type-2 Diabetes and metabolic disorders at an early age. Let us understand from a health reporter’s perspective what sarcopenia is, its dangers and measures to prevent it.

Why is sarcopenia happening at a young age? Know the main reasons

Typically after the age of 40, muscle mass begins to naturally decline by 3% to 8% per decade. But nowadays this problem is also being seen in youth of 20 to 30 years of age, the main reasons for which are:

• Sedentary Lifestyle (sitting for hours): Due to lack of physical activity and continuous hours of sitting in a desk job, the muscles become inactive and become weak.

• Protein and Nutrition Deficiency: Due to lack of adequate protein, Vitamin D and B-12 in the diet, muscles start losing their mass.

• Excessive stress and lack of sleep: Chronic stress increases the hormone ‘cortisol’ in the body, which breaks down muscle tissue.

What is the connection between sarcopenia and diabetes?

Sarcopenia and type-2 diabetes have a deep and direct relationship:

1. Insulin Resistance: About 80% of the glucose (sugar) in our body is consumed by our muscles (skeletal muscles). When muscle mass decreases, the body cannot absorb glucose properly.

2. Increase in blood sugar: Due to lack of muscles, the sugar level in the blood remains high, due to which insulin resistance increases and the person becomes victim of type-2 diabetes at an early age.

Early symptoms of sarcopenia which should not be ignored

• Extreme fatigue and weakness in lifting even small objects or climbing stairs.

• Sudden loss of body weight and physical capacity without any major reason.

• Frequent loss of balance, joint pain or slow walking speed.

4 surefire ways to avoid sarcopenia

• Increase protein in diet: Include protein-rich foods like pulses, cheese, eggs, sprouts, soybean and nuts in your daily diet.

• Strength Training and Workout: Do resistance training (weight lifting), yoga or bodyweight exercises at least 3 to 4 days a week.

• Vitamin D dosage: Spend time in the sun or take vitamin D3 supplements as recommended by your doctor, as it strengthens muscle function.

• Adequate Sleep and Screen Time Control: Get 7 to 8 hours of quality sleep daily so that muscle recovery can happen properly.