What is Sarcopenia and Why Should Indians Over 40 Know About It
Sarcopenia is the progressive loss of muscle mass and strength that occurs with ageing. It begins as early as the mid-30s and accelerates after 50, with adults losing an estimated 3 to 5 percent of muscle mass per decade after 30 if no intervention is made. In India, it is almost entirely unaddressed.
Why it matters more than most people realise
Muscle is not just about strength or appearance. It is a metabolically active tissue that plays a direct role in blood sugar regulation, immunity, and physical independence. The loss of muscle mass in older age is one of the strongest predictors of falls, fractures, hospitalisation, and loss of functional independence.
In India, where ageing is increasingly happening in urban environments with sedentary lifestyles and protein-poor diets, sarcopenia is becoming a significant and underrecognised public health issue.
The two drivers that matter most
Physical inactivity is the primary driver. Muscle is maintained through use. Resistance exercise, which challenges muscle against load, is the most effective intervention for both preventing and reversing sarcopenia at any age. Even light resistance training two to three times per week produces measurable muscle preservation.
Inadequate protein intake is the second driver. Older adults actually require more protein per kilogram of body weight than younger adults to achieve the same muscle protein synthesis response, because ageing reduces anabolic sensitivity. Yet most older Indians eat less protein as appetite decreases with age. The combination of lower intake and reduced efficiency creates a significant muscle loss risk.
What to do practically
Increase protein at every meal. Dal, eggs, paneer, curd, roasted chana, and fish are all accessible sources. Aim for at least 1.2 grams of protein per kilogram of body weight daily. Add resistance exercise in any form: bodyweight exercises, resistance bands, or weights. Even walking with a weighted backpack counts.
The earlier these habits are established, the more muscle mass is preserved as a buffer against age-related decline. The best time to start was ten years ago. The second best time is now.