Everyone experiences some muscle loss as they age, but having diabetes can make you more susceptible to muscle loss even at a younger age. The good news is that there are things you can do to keep your muscles stronger longer. Here’s a look at the connection between diabetes and muscle loss.
How are diabetes and muscle loss connected?
When blood sugar is high, your body breaks down more protein for energy instead of using it to build and repair muscles. This reduces the amount of protein available for muscle growth. In fact, research shows a link between diabetes and an accelerated age-related muscle loss known as sarcopenia.
While the condition is more common in older adults, it can also affect younger people with diabetes. Sarcopenia can make diabetes harder to manage, especially when coupled with other negative effects like joint stiffness and decreased bone density.
Some research points to a missing or less active gene (called VPS39) in people with type 2 diabetes that otherwise plays a key role in the ability of muscle stem cells to create new muscle cells.
Having diabetes and low muscle mass, can put you at higher risk for cardiovascular disease and microvascular complications.
Do diabetes medications cause muscle loss?
Yes, certain medications can have an impact on muscle loss, particularly those that contribute to significant weight loss (e.g., GLP-1 agonists). That’s because as we lose fat, we are also at risk of losing muscle.
Read more about GLP-1s and other current medications used in diabetes here
Metformin, an essential medication for many people with diabetes, can also impair muscle function because it lowers blood sugar levels, which in turn decreases the energy muscles get from blood sugar. On the flip side, some research has shown that metformin can have a positive effect on muscle strength. Although recent studies have shown a beneficial effect of metformin on longevity in older adults, the relationship between metformin and skeletal muscle function requires further investigation.
The good news is, there are ways to help delay the loss of muscle as we age, even with diabetes.
How can I keep my muscles strong?
The best way to hold onto muscle mass as long as possible is to keep your blood sugar levels in check, through diet, exercise and medication if needed.
Incorporating some strength or resistance training into your routine is a good way to build muscle and help delay the loss of muscle mass too. Keep in mind that people build muscle at different rates, depending on their age, sex and genetics. It can take several weeks or months of consistent activity and exercise before muscle changes become visible. The key is to do strength or resistance exercises consistently and ensure they are challenging enough without causing injury.
Be sure to check with your doctor or other healthcare provider about the best exercises for you before starting a regimen. Consider working with a physical therapist or certified trainer who can work with you to develop a plan too.
Read more about resistance exercise and why it’s important for people with diabetes.
Eating lean proteins like chicken, fish, lamb, beans and tofu is also essential for building muscle. So is drinking enough water and staying hydrated to keep muscles functioning properly. Read more on the power of protein here.
While muscle loss is a real concern when you have diabetes, remember that there are things you can do to keep muscles strong and functioning well. Maintaining a good diet and optimal blood sugar levels is key, along with building muscles through strength or resistance training. Now that’s a good reason to stay pumped about exercise!
