Understanding the link between losing muscle mass and diabetes

How does muscle loss relate to diabetes risk?

However a lesser-known consequence of losing muscle mass is an increased risk of type 2 diabetes. Muscle tissue is vital in glucose metabolism, as it absorbs glucose from the bloodstream. With less muscle, there is reduced tissue available for glucose uptake, resulting in higher blood sugar levels, Dr Arora explained. This can lead to insulin resistance, a condition where cells respond inadequately to insulin, making it harder for glucose to enter the cells, thus increasing the risk of diabetes.

Muscle loss also reduces glycogen synthesis—the process by which glucose is stored in muscles. With impaired glycogen storage, the body struggles to regulate blood sugar levels efficiently. Chronic inflammation, often associated with sarcopenia, further worsens insulin resistance, accelerating the path toward type 2 diabetes. A 2018 meta-analysis published in the Journal of Clinical Endocrinology and Metabolism even found that sarcopenia increases diabetes risk by 24%, especially in older adults.

Dr Arora recommends effective strategies to maintain muscle mass and support metabolic health (Source: Freepik)

Preventing muscle loss and reducing diabetes risk

While muscle loss is a natural part of aging, proactive lifestyle choices can significantly slow this process and help mitigate related health risks. Dr Arora recommends effective strategies to maintain muscle mass and support metabolic health:

1. Engage in Regular Strength Training
   Strength training exercises, performed 2–3 times per week, are crucial for muscle growth and preservation. Lifting weights or using resistance bands activates and strengthens muscles, countering the effects of sarcopenia.
2. Incorporate Aerobic Exercise
   Activities like walking, jogging, or cycling complement strength training by supporting cardiovascular health and maintaining mobility. Aim for 10,000 steps daily to keep muscles engaged and improve overall stamina.
3. Focus on Protein-Rich Nutrition
   Nutrition is vital for muscle maintenance. Every meal should ideally include a source of protein, as this macronutrient is essential for muscle repair and growth. A balanced meal can include a plate divided into one-quarter protein, one-quarter carbohydrates, one-quarter raw salad, and one-quarter non-starchy green vegetables.
4. Manage Stress Effectively
   High stress levels can disrupt hormonal balance and hinder muscle health. Stress management techniques such as yoga, deep breathing exercises, or engaging in hobbies like gardening can promote relaxation and support muscle maintenance.
5. Prioritise Quality Sleep
   Consistent, restful sleep is essential for muscle repair and metabolic function. Aim to establish a steady sleep schedule that allows your body sufficient time for recovery, which is critical to combating age-related muscle loss.

By implementing these lifestyle adjustments, it’s possible to maintain muscle mass, support metabolic health, and reduce the risk of conditions like type 2 diabetes.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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