Did you know you start losing muscle at 30? Here's what to do about it

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Growing older is always a gift, but with each year, our bodies undergo natural changes. For those entering their 30s, muscle loss is one of the first shifts to prepare for.

According to Preetha Kkiran, Ph.D, a nutritionist with 25 years of experience in the wellness industry, losing muscle mass in your 30s is a normal part of aging, but with the right habits, you can slow it down or even prevent it.

Muscles are pieces of soft tissue throughout your body that support your organs and help you physically move, according to the Cleveland Clinic. 

In an earlier report, Dr. Jose Rodolfo Dimaano Jr., Abbott's nutrition medical director for Asia Pacific, said that losing muscle as we age can “directly impact one’s mobility, strength, and energy levels, immune system, and overall health.”

At a feminine health talk hosted by Marie France in early September, Kkiran said that those in their 30s should "consider muscles as your metabolic organ." The more muscle mass you have, the better your body can stabilize blood sugar, burn fat, and keep your metabolism active.

"Muscle mass is directly related to metabolism. More muscles mean a higher basal metabolic rate, which means more energy utilization from fat stores," said Kkiran.

What to do to prevent muscle loss?

In a GMA News Online interview, Kkiran said that the good news is that your 20s and early 30s are the perfect time to build muscle and prevent future loss.

"In your 20s, estrogen levels in women are at their peak, which means you have the advantage of building lean muscle mass more easily," she said.

Here are Kkiran's essential tips for building and maintaining muscles:

• Prioritize protein: Make sure you're getting enough good-quality protein that includes all amino acids.
• Add healthy fats: Omega-rich foods like fish and coconut support muscle and skin health.
• Choose local, whole foods: Stick to unprocessed, nutrient-rich options rather than packaged foods.
• Stay active: Any kind of workout is fine, just make sure to stay consistent.
• Get your sleep and hydration: Recovery and hydration are just as crucial as exercise.
• Support your gut: Eating raw vegetables, fruits, and natural foods helps build a healthy gut microbiome, which improves nutrient absorption.

The talk was part of Marie France’s launch of Wonder Axon in the Philippines, a muscle-building technology that delivers up to 60,000 deep muscle contractions in just 25 minutes.

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—CDC, GMA Integrated News