Losing Muscle May Increase Risk of Developing Dementia: What You Need to Know

As we age, it’s common to notice changes in our bodies. Our hair may turn gray, our skin may wrinkle, and our energy levels may shift. One of the most significant—and often overlooked—changes is the gradual loss of muscle mass. While it might seem like a purely physical issue, mounting evidence suggests that this muscle deterioration could be linked to something even more alarming: an increased risk of dementia. Recent research conducted by a team at multiple Johns Hopkins Medical Institutions has brought renewed attention to this connection, and it’s causing many experts to emphasize the importance of maintaining muscle strength throughout life. 

Muscle Loss and Dementia Risk: The Research

A growing body of work in medical and geriatric research has been exploring the relationship between physical health markers, like muscle mass and strength, and the risk of cognitive decline. A recent study involving scientists from several branches of the Johns Hopkins Medical Institutions examined older adults over a period of years, tracking their muscle mass, handgrip strength, walking speed, and other measures of physical function. They then correlated these measures with the onset of cognitive impairment and dementia.

Key Findings

• Reduced Muscle Mass, Higher Dementia Risk: Participants with lower muscle mass at the onset of the study were more likely to develop cognitive impairments over time. When muscle mass decreased significantly, the risk of dementia increased accordingly.
• Link Beyond the Obvious: While it’s well-known that physical activity and a fit lifestyle are important for general well-being, this study highlighted a more direct link: The physiological condition of muscle mass and strength may affect brain health directly. It’s possible that poor muscle health is an indicator of deteriorating overall health and that the processes leading to muscle loss—such as chronic inflammation, insulin resistance, or vascular changes—also influence the brain.
• A Wake-Up Call for Younger Adults: Although the participants were older adults, the researchers stress that muscle health is not just a concern for seniors. The seeds of future muscle loss and frailty are planted much earlier in life, and addressing muscle maintenance proactively might reduce dementia risk down the road.

Why Does Muscle Mass Influence Cognitive Health?

Several biological mechanisms may explain this.

1. Vascular Health: Healthy muscles require good blood flow and ample oxygen supply. Cardiovascular fitness and strong muscles often go hand-in-hand. Good vascular health ensures that your brain also receives adequate blood flow and oxygen, which are crucial for proper cognitive function. Conversely, poor vascular health (as reflected in weak muscle condition) can mean reduced circulation and potential damage to brain tissue over time.
2. Insulin Sensitivity and Glucose Metabolism: Muscle mass plays a significant role in how your body processes and uses glucose. Muscles are a large reservoir for glucose uptake, and having more lean mass can improve insulin sensitivity. Better metabolic health is often associated with lower inflammation and a reduced risk of neurodegenerative diseases. In contrast, poor insulin sensitivity and chronic inflammation are linked to cognitive decline.
3. Inflammation Control: Chronic systemic inflammation can harm both muscles and the brain. Muscles secrete certain proteins and cytokines (collectively known as myokines) when exercised, which can have anti-inflammatory effects throughout the body. These anti-inflammatory effects may help protect the brain from long-term damage that leads to dementia.
4. Hormonal Balance: Maintaining muscle mass can support a healthier hormonal profile, including testosterone and growth hormone levels. Hormonal imbalances have been implicated in cognitive decline, so preserving muscle mass could help maintain hormonal equilibrium conducive to brain health.

When Do We Start Losing Muscle—and Why Should You Care in Your 20s and 30s?

It might surprise you to learn that muscle loss (known as sarcopenia) doesn’t start at 60 or 70. It typically begins far earlier—often as early as our late 20s and 30s. Research suggests that adults may begin to lose between 3-5% of their muscle mass each decade after age 30. This may sound like a slow trickle, but over the course of several decades, it can become significant if not addressed.

Why should a 25-year-old or 35-year-old worry about muscle loss and, by extension, dementia risk? Because the habits you build early in life set the stage for your long-term health. If you enter your 40s and 50s with a stronger baseline of muscle mass, you are better equipped to maintain it as you age. Early prevention can be simpler than trying to rebuild lost muscle later on. While the direct line from youthful muscle maintenance to reduced dementia risk might not be fully mapped out, a wealth of evidence suggests that establishing healthy muscle and metabolic habits early pays dividends decades down the line.

Staying Strong as You Age: Tips and Strategies

1. Resistance Training: Engaging in regular resistance exercises—such as weightlifting, bodyweight exercises like push-ups and squats, or using resistance bands—is one of the most effective ways to maintain and even build muscle mass. Aim for at least two sessions per week focusing on all major muscle groups.
2. Aerobic Exercise for Overall Health: While building muscle is key, don’t neglect aerobic exercises like brisk walking, jogging, cycling, or swimming. Good cardiovascular fitness supports vascular health, which in turn helps maintain both muscle function and cognitive ability.
3. Stay Active Throughout the Day: Beyond structured workouts, integrate more movement into your daily life. Take the stairs instead of the elevator, go for short walks during breaks, and stand up frequently if you have a desk job. Regular, low-level activity is beneficial for metabolic health and muscle maintenance.
4. Progressive Overload: If you’re comfortable with strength training, gradually increase the weight, repetitions, or difficulty over time. Progressive overload encourages continual muscle adaptation, helping you maintain or build strength as you age.
5. Balance and Flexibility: Good balance and flexibility exercises, such as yoga or Pilates, help maintain coordination and reduce the risk of falls—an important factor for older adults. While these activities don’t always build large amounts of muscle, they help ensure overall physical functionality.

The Importance of Protein

If muscle maintenance is a priority, then protein is your best friend. Protein is the building block of muscle tissue, and ensuring adequate intake is crucial for muscle growth, repair, and preservation. Protein also plays a significant role in metabolic health, supporting the processes that may help protect your brain.

• How Much Protein Do You Need? Recommendations vary based on age, sex, activity level, and personal health goals, but a common guideline is to aim for about 1.2 to 1.6 grams of protein per kilogram of body weight per day if you’re trying to preserve or build muscle. For a 68-kg (150 lb) person, that’s roughly 82 to 109 grams per day. Athletes or those engaged in more intense training might need more.
• Quality Sources of Protein: Lean meats like chicken, turkey, and fish provide high-quality protein. Plant-based sources like beans, lentils, tofu, tempeh, nuts, and seeds are also excellent. Dairy products such as Greek yogurt, cottage cheese, and skim milk offer a convenient protein boost. Quality protein supplements such as the Xendurance Protein, should contain bioavailable whey protein such as whey protein hydrolysate or whey protein isolate. The key is variety—combining both animal and plant sources can provide a broad spectrum of amino acids and other nutrients.
• Timing Your Protein Intake: Spreading protein intake throughout the day is often more effective than eating most of your protein in one meal. Aim for balanced meals and snacks that include a protein source. This approach helps continually support muscle protein synthesis.

Nutrients That Complement Protein

While protein is critical, don’t overlook other important nutrients:

• Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel), walnuts, and flaxseeds, omega-3s help reduce inflammation and support brain health, potentially lowering dementia risk. Omega-3s found in supplements, such as the Xendurance Omega+D3 supplement can also be a good source.
• Antioxidants: Fruits, vegetables, and whole grains are rich in antioxidants like vitamins C and E, and various polyphenols. These compounds help combat oxidative stress that can damage both muscle and brain cells. Supplements such as the Xendurance Extreme Endurance supplement have also been proven to reduce oxidative stress.
• Vitamin D and Calcium: Vital for bone health, these nutrients help maintain a sturdy support structure for your muscles. Proper vitamin D levels are also associated with better balance, muscle function, and possibly a lower risk of chronic conditions that contribute to cognitive decline.

Mind-Body Connection: The Holistic Approach

Maintaining muscle mass and reducing dementia risk goes beyond the gym or kitchen. A holistic approach, combining physical, nutritional, and mental strategies, can offer the strongest defense:

• Mental Exercise: Just as you need resistance training to keep muscles strong, your brain benefits from mental “workouts.” Reading, puzzles, learning new skills, or engaging in social activities can help maintain cognitive resilience.
• Stress Management: Chronic stress leads to elevated cortisol levels, which can contribute to muscle breakdown and cognitive issues. Techniques like mindfulness, meditation, and controlled breathing can help you maintain both mental and muscular health.
• Adequate Sleep: Muscles repair and grow during sleep, and the brain consolidates memories and clears out waste products during this critical downtime. Aim for 7-9 hours of quality sleep per night to support both muscle and cognitive health.

Looking Ahead: Prevention as the Best Medicine

The Johns Hopkins-related research is part of a larger trend in medicine to view the body as an interconnected system rather than treating organs and tissues in isolation. The emerging science tells us that what keeps our muscles healthy can also keep our brains strong. By focusing on physical fitness in early adulthood and maintaining healthy habits throughout life, we lay the foundation not only for a more active, independent older age but also potentially guard ourselves against cognitive decline.

This is not to say that muscle loss alone causes dementia—far from it. Dementia is a complex, multifactorial condition influenced by genetics, environment, lifestyle, and countless other factors. However, muscle health seems to be one of the modifiable factors that we can control. Strength training, adequate protein intake, cardiovascular fitness, and balanced nutrition form a potent combination that may lower the risk of cognitive decline as we get older.