(Diabetic Muscle) No matter how much I exercise, I can't build muscle. What did I do wrong?

As we age, our muscles gradually decrease.

By age 65, muscle mass decreases by 25-35% compared to around age 30, and by age 80, it decreases by more than 40%. Furthermore, if you also have diabetes, your muscle building ability decreases and muscle breakdown increases, further impairing muscle function and maintenance. We looked into the story of one reader who was concerned about not being able to build muscle.

 

"I'm a 71-year-old diabetic. I've heard that muscle mass is key to better blood sugar control, but I'm having trouble building muscle. I'm wondering if it's due to lack of effort or changes in my body caused by diabetes."

 

Q. Does diabetes prevent me from building muscle?

 

A. Check your protein intake and exercise every day.

 

In the case of the person who asked the question, it appears that both diabetes and aging contribute to the decline in muscle mass.

Diabetes and muscle mass are closely linked. High insulin resistance and frequent hyperglycemia increase oxidative stress in muscles, hindering muscle growth. Furthermore, aging is a major cause of muscle loss, and as we age, even the remaining muscle mass naturally begins to decline.

 

Muscle wasting is particularly devastating in older people with diabetes.

 

Muscle loss leads to greater blood sugar fluctuations and makes blood sugar control more difficult. Furthermore, once muscle mass is lost, basal metabolic rate and activity levels also decrease, leading to a vicious cycle of rising blood sugar and accelerating muscle loss. The risk of falls also increases, as older people with diabetes have weakened bones, putting them at greater risk for fractures. Bedridden due to fractures can lead to loss of remaining muscle mass, leading to rapid health deterioration and, in severe cases, even death.

To build and maintain muscle mass in older patients, it is recommended to combine regular aerobic exercise for at least 30 minutes daily with resistance exercise at least twice a week.

 

Resistance exercise refers to ▲exercises that use body weight (squats, push-ups, etc.) ▲dumbbell exercises ▲band exercises, etc.

 

If your physical functions are currently significantly reduced,

▲It is recommended to start with low-intensity exercises such as lying down and raising your legs, sitting and lifting your heels, and standing and swinging your feet back and forth.

 

 

If you are exercising hard but are not building muscle, check your protein intake.

Proper nutrition is just as important as exercise. If your protein intake is inadequate, exercise won't build muscle, but will actually cause muscle loss. Aim for about 1.2 grams of protein per kilogram of body weight daily. Protein alone isn't enough to build muscle; you should also consume a balanced diet of carbohydrates, fats, vitamins, and minerals.

 

Rather than a meal centered around rice or noodles, ▲mix a lot of beans into rice, ▲put tofu in stew, ▲eat fish or meat side dishes, and ▲eat dairy products or nuts for snacks.

 

However, because each patient's physical abilities, health, and other circumstances vary, individualized treatment methods are necessary. Consult with your primary care physician to plan an exercise and dietary plan tailored to your comorbidities and physical abilities.

 

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Because exercise isn't just about intense exercise.

We also provide exercise appropriate to your age and situation.

 

I guess I need a soft diet that's high in protein.