Sarcopenia: 10 Hidden Habits That Weaken Your Muscles

Losing strength isn’t always just aging—it could be sarcopenia, a condition where muscles shrink and weaken over time. It can start as early as your 30s and is often accelerated by daily habits.

Common muscle-damaging habits and fixes:

1. Sitting too long: Move every 40–60 mins.

2. Sleeping under 7 hours: Aim for 7–8 hrs/night.

3. Low protein intake: Eat quality protein at each meal.

4. Frequent painkillers: Treat root causes, not just symptoms.

5. Poor diet: Cut sugar, processed foods, and alcohol.

6. No strength training: Lift weights 2–3 times/week.

7. Dehydration: Drink ~30ml water/kg of body weight.

8. Too much sugar: Replace sweets with whole foods.

9. Skipping breakfast: Eat a high-protein morning meal.

10. No health check-ups: Get yearly exams and blood tests.