Age-Related Muscle Loss: What You Need To Know About Sarcopenia

Saurabh Sethi, a gastroenterologist trained at Harvard, Stanford and AIIMS, recently highlighted the gradual muscle loss that accompanies ageing.

In an Instagram post, he cited a 2023 report published in The Lancet Public Health, noting that people begin losing around one per cent of their muscle mass each year after the age of 30, often without realising it.

Doctors refer to this condition as Sarcopenia, which involves the progressive decline of skeletal muscle mass, strength and function.

Research shows that it typically begins in the early thirties and may accelerate after 60, reducing mobility and balance while increasing the risk of falls, fractures and difficulty performing everyday tasks.

Dr Sethi stressed that muscle plays a central role in metabolic health. When people lose muscle mass, they often experience a slower metabolism, increased fat storage, insulin resistance, a higher risk of fatty liver disease, weaker bones and poorer posture.

He explained that muscle acts as the body’s largest ‘glucose sponge’, absorbing sugar from the bloodstream and helping to stabilise blood sugar levels, meaning that muscle decline can disrupt glucose control.

Referring to a 2009 study in The Lancet by Tabák AG and colleagues, he said women may lose muscle faster between 35 and 40 as oestrogen declines, leaving many feeling weaker despite stable weight.

He advised watching for signs such as fatigue while climbing stairs, reduced muscle tone and persistent tiredness.

Citing research in the New England Journal of Medicine, he stressed that resistance training boosts muscle strength and insulin sensitivity even after 60.

He recommended adequate protein intake, regular exercise, proper sleep and sufficient vitamin D to maintain long-term strength and metabolic health.

Also Read: Scientists Identify Protein That May Reverse Age-Related Brain Decline