‘I’m 44 and diabetic: Can I regain muscle lost due to uncontrolled diabetes?’

Uncontrolled diabetes can lead to muscle loss, as high blood sugar levels may cause the body to break down muscle tissue for energy. A 44-year-old individual shared their experience of losing muscle mass due to uncontrolled diabetes and asked if they could regain the lost muscle. Indianexpress.com spoke to Dr. Vineeta Singh Tandon, a Senior Consultant at ISIC Multispeciality Hospital, who explained that muscle loss can often be regained, but it requires proper nutrition and regular strength training.

To rebuild muscle, Dr. Tandon emphasizes three key factors: maintaining controlled blood sugar levels, engaging in strength training, and following a balanced diet. Resistance exercises such as weight training, resistance bands, or bodyweight exercises performed 2-3 times a week can help rebuild muscle. However, beginners should start gradually, avoiding heavy weights initially. Aerobic activities can also improve insulin sensitivity and glucose utilization.

Protein intake is crucial for muscle recovery, with adults aiming to regain muscle recommended to consume 1-1.2 grams of protein per kilogram of body weight daily. This can be achieved through food sources like eggs, fish, chicken, paneer, dal, soy, and Greek yogurt. Those with kidney disease or diabetic kidney complications should consult their doctor before significantly increasing protein intake.

If blood sugar is under control but muscle loss persists, it is essential not to ignore this issue. Possible reasons could include inadequate calorie or protein consumption, thyroid disorders, vitamin deficiencies, digestive problems, medication-related complications, or other underlying illnesses. A medical evaluation is necessary to identify and address the root cause, rather than attributing the continued muscle loss solely to the previous period of uncontrolled diabetes.