When many of us think about muscle, we might picture strength, fitness, or athletic figures like Arnold Schwarzenegger or Serena Williams. While these images reflect power and athleticism, muscle plays a much more profound role in overall health, particularly when it comes to managing insulin sensitivity and preventing diabetes. Building muscle isn’t just about looking fit or lifting heavy things—it’s about how your body handles blood sugar and keeps your metabolism in balance.

THE CONNECTION BETWEEN MUSCLE AND INSULIN SENSITIVITY

To understand why muscle is so important, let’s first talk about insulin. Insulin is the hormone that helps your body absorb glucose (sugar) from your bloodstream and use it for energy. Insulin sensitivity refers to how effectively your cells respond to insulin. The higher your insulin sensitivity, the better your body can maintain normal blood sugar levels. On the other hand, insulin resistance occurs when your cells don’t respond well to insulin, leading to high blood sugar and potentially Type 2 diabetes.

So, where does muscle fit into this picture? Muscle is like a glucose sponge! After you eat, your muscles absorb around 70-80% of the glucose in your blood. This means that the more muscle you have, the more glucose your body can use up, helping keep your blood sugar levels stable. This also means improved insulin sensitivity. Muscle is also metabolically active, which means it burns calories even when you’re not moving. This helps regulate weight and further reduces the risk of insulin resistance.

THE DANGERS OF LOSING MUSCLE

As we age, it’s common to lose muscle mass, especially if we become less active. This loss of muscle can contribute to insulin resistance, making it harder for your body to manage blood sugar levels. This is why staying active and maintaining muscle is so critical. The more muscle you have, the better equipped your body is to regulate blood sugar and reduce the risk of those dangerous spikes that can lead to diabetes.

HOW TO BUILD AND MAINTAIN MUSCLE FOR BETTER HEALTH

Even if you’re not aiming to be a bodybuilder, focusing on building and maintaining muscle is one of the best things you can do for your overall health. Here are some simple strategies:

1. Strength Training: Activities like lifting weights, using resistance bands, or doing bodyweight exercises (like squats or push-ups) are great ways to keep your muscles strong. You don’t need to go overboard—just keeping your muscles active helps regulate blood sugar.

2. Protein Intake: Eating enough protein is essential for muscle repair and growth. Whether you enjoy lean meats, fish, eggs, or plant-based options like beans and lentils, try to include protein in your meals throughout the day.

3. Regular Movement: Aside from strength training, keeping your body moving with activities like walking, cycling, or swimming also helps burn glucose and boost insulin sensitivity.

4. Balanced Diet: Focus on eating whole foods like fruits, vegetables, whole grains, and healthy fats. These foods not only support muscle health but also help keep your blood sugar in check.

5. Consistency is Key: The most important thing is to stay consistent. You don’t have to be perfect. Small, regular efforts—like taking a daily walk or adding in a few resistance exercises—can add up to big health improvements over time.

Muscle is more than just a tool for physical strength; it’s a vital part of managing your body’s blood sugar and preventing diabetes. Whether you’re lifting weights, staying active with walking or swimming, or simply focusing on eating well, you’re making choices that have a big impact on your long-term health. Embrace these small changes now to enjoy a healthier, more vibrant life well into the future.

Content provided by Shelley Turk, Functional Aging Specialist and Owner of ProActive Fitness

– Shelley Turk