Beware, This Is The Effect Of Muscle Mass Loss In The Age Of 40

JAKARTA - With age, the body will naturally lose muscle mass. Especially after 40 years, the decrease in muscle mass will be faster if it is not balanced with a healthy diet and lifestyle.

Quoting from Harvard Health, on Tuesday, October 7, 2025, adults can lose 3 - 5 percent of muscle mass by the age of 40. After entering the age of 50, muscle mass will drop by 2 - 3 percent.

The impact of the decline in muscle mass has resulted in several health problems. Starting from decreased body strength, balance, mobility, and metabolism as well.

"The strength and function of muscles decreased three to five times larger for every one percent of muscle mass lost," said physiotherapist at the Orchard Health Clinic, Jerome Lim.

"If you lose 8 percent muscle mass in 10 years, body strength can be reduced by 40 percent," he added.

Loss of muscle mass will have an effect on weakness in the body. This will also increase the risk of diabetes, to breastfeeding.

"The loss of muscles not only makes you weak, but also increases the risk of diabetes, heart disease, and fatty heart," explained Prof. Reshma Merchant.

hormonal changes can also occur if muscle mass starts to disappear at the age of 40 years and over. Neural functions will also decrease, resulting in slower recovery.

Therefore, maintaining muscle mass is very important to do. Maintaining muscle mass is much easier than trying to recover it after it disappears.

In maintaining muscle mass, protein intake is quite important. Proteins support repair and tissue formation in muscles, especially when combined with regular physical activity such as light load exercise or fast walking.

In general, adults over 40 years of age are also advised to increase protein intake in each meal. For example from eggs, fish, chicken, tofu, tempeh, and high protein milk, to support muscle health.