As you age, muscle gradually decreases.

At age 65, muscle mass decreases by 25-35% compared to around age 30, and by age 80, it decreases by over 40%. If you also have diabetes, muscle generation ability declines and muscle breakdown increases, further impairing muscle function and maintenance capacity. We looked into the story of a reader who is worried because they are not gaining muscle easily.

 

I am a 71-year-old diabetic patient. I heard that having more muscle helps control blood sugar better, but I am not gaining muscle easily. I wonder if it's due to lack of effort or changes in my body caused by diabetes.

 

Q. Does diabetes make it difficult to build muscle?

 

A. Check your protein intake and exercise daily.

 

In the case of the person who asked the question, both diabetes and aging appear to affect the decrease in muscle formation.

Diabetes and muscle mass are closely related. When insulin resistance is high and hyperglycemia occurs frequently, oxidative stress in muscles increases, making it difficult for muscles to regenerate. Moreover, aging is one of the main causes of muscle loss, and as people enter old age, even the muscles that remained in the body naturally begin to diminish.

 

Muscle loss in elderly diabetic patients is particularly fatal.

 

If muscle mass is insufficient, blood sugar fluctuations become larger and blood sugar control becomes more difficult. Moreover, once muscle mass decreases, basal metabolic rate and activity levels also decline, leading to increased blood sugar levels and an accelerated rate of muscle loss, creating a vicious cycle. The risk of falls also increases, and elderly diabetic patients have weakened bones, making fractures more likely if they fall. Prolonged bed rest due to fractures can cause further loss of remaining muscle, leading to rapid health deterioration and, in severe cases, death.

For elderly patients to build and maintain muscle, it is recommended to engage in at least 30 minutes of regular aerobic exercise daily and perform resistance training at least twice a week.

 

Resistance exercises refer to ▲ exercises using body weight (such as squats, push-ups, etc.), ▲ dumbbell exercises, and ▲ band exercises.

 

If physical functions are significantly impaired at present,

▲Lying down and raising your legs ▲Sitting and lifting your heels ▲Standing and shaking your feet back and forth, etc. It is good to start with low-intensity exercises.

 

 

If you exercise diligently but still don't build muscle well, check your protein intake.

Proper nutrition is just as important as exercise. If you lack protein intake, your muscles will not grow even with exercise; in fact, they may decrease. Consume about 1.2 grams of protein per kilogram of body weight daily. Do not eat only protein to build muscle; you also need to consume a balanced intake of carbohydrates, fats, vitamins, and minerals.

 

Instead of rice or noodle-based meals, the diet includes mixing plenty of beans with rice, adding tofu to stews, eating fish and meat side dishes, and choosing dairy products or nuts for snacks.

 

However, since each patient has different physical abilities and health conditions, individualized approaches are necessary. Consult with your primary care physician to plan appropriate exercise and dietary methods tailored to your comorbidities and physical capabilities.

 

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Exercise isn't only about intense workouts.

I also provide exercise tailored to your age and situation.

 

A soft diet focused on protein would be necessary.