How to combat the natural hormonal decline that occurs after age sixty

Medical experts are highlighting the critical importance of muscle preservation after the age of thirty, warning that subtle physiological shifts can lead to long-term health complications.

Dr Palaniappan Manickam, a California-based gastroenterologist, notes that muscle loss, or sarcopenia, often begins much earlier than most individuals realise.

In a detailed health briefing shared on Tuesday, he explained: “After 30, the body quietly starts changing, and most people don’t notice it until much later. Muscle loss begins earlier than you think. Hormones slowly decline. Metabolism becomes less efficient.”

According to Dr Manickam, adults typically lose between three and eight per cent of their muscle mass per decade. This decline significantly impacts glucose regulation and insulin sensitivity, as muscle tissue is a primary site for glucose uptake.

Furthermore, the natural reduction in testosterone and growth hormone during the ageing process can further hinder the body’s ability to repair and maintain lean tissue.

Strategies for metabolic longevity

• Prioritising resistance: The gastroenterologist differentiates between cardiovascular and strength training. “Aerobic activities like running or cycling benefit heart and cardiovascular health. However, resistance training is particularly important for maintaining and building muscle mass,” he noted.
• Nutritional support: To counter these changes, experts recommend an intake of 1.2 to 2.0 grams of protein per kilogram of body weight daily.
• Adaptability: Dr Manickam maintains an optimistic outlook on physical recovery, stating: “Your body is incredibly adaptable. With the right stimulus, muscle can be built at almost any age.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.