Muscle mass loss and its impact on longevity and metabolic health

Medical experts are increasingly categorizing muscle tissue as an endocrine organ due to its role in longevity. Muscles release myokines, messenger substances that influence the brain, liver, pancreas, and metabolism. While scientists have identified over 650 myokines, only about 5% of their biological functions are currently understood. These substances are linked to glucose and fat metabolism regulation, nerve cell function, and potential antitumor effects.

Muscle mass typically begins to decline around age 30, with a loss of 2% to 5% during the first decade. This process, known as sarcopenia, can accelerate significantly, potentially resulting in a 50% loss of muscle mass by age 70. Sarcopenia impacts mobility, joint stability, insulin sensitivity, and can contribute to chronic inflammation and fatigue.

To combat these effects, specialists recommend specific lifestyle interventions. For individuals over 55, particularly during hormonal transitions that affect protein synthesis, strength training with weights like dumbbells is advised to maintain muscle density. Nutritional strategies should prioritize high-quality protein, healthy fats, and slow-absorption carbohydrates, alongside adequate sleep and limited alcohol consumption.