Ayurveda’s Guide to Preventing Muscle Loss with Age (Sarcopenia)

Ayurveda’s Guide to Preventing Muscle Loss with Age (Sarcopenia)

Understanding Sarcopenia and How Ayushakti Can Support You

Aging brings inevitable changes to our bodies, and one of the most significant yet often unnoticed is sarcopenia—the gradual reduction of muscle mass and strength. It’s not only about shrinking muscles; it’s about how this decline impacts daily life. Simple actions such as carrying groceries, climbing stairs, or walking short distances can become challenging. By exploring sarcopenia from both modern science and Ayurveda, we can discover effective strategies to preserve vitality.

What is Sarcopenia?

Sarcopenia refers to the progressive weakening and loss of muscle tissue, most common among people over 60 years of age. Studies suggest that 5–13% of individuals above 60 and up to 50% of those over 80 experience it. As muscles weaken, the risks of falls, fractures, and loss of independence increase.

Ayurveda’s Perspective: Mamsa Kshaya

In Ayurveda, sarcopenia correlates with the condition known as Mamsa Kshaya—the depletion of muscle tissue. Maintaining balance in all body tissues (Sama Dhatu) is key to good health. When muscle tissue loses nourishment, weakness, dryness, and reduced mobility follow.

Classical Symptoms of Mamsa Kshaya

  • Aksha Glani – tiredness in the eyes due to weak ocular muscles
  • Ganda Shushkata – loss of vitality in facial muscles
  • Spik Shushkata – weakened gluteal muscles
  • Sandhi Vedana – joint discomfort from poor muscular support

These signs closely align with the clinical features of sarcopenia in modern medicine.

Ayurvedic Causes of Muscle Loss

Several imbalances contribute to muscle depletion in Ayurveda:

  • Vardhakya (Aging): Higher Vata and reduced Kapha disrupt muscle stability.
  • Karshya (Emaciation): Tissue wasting from Vata imbalance.
  • Improper Diet & Lifestyle: Cold, dry foods or excessive Pitta-driven habits damage muscle strength.
  • Ati Vyayama (Over-Exertion): Overtraining causes tissue depletion.
  • Mandagni & Ama (Poor Digestion): Weak digestion blocks nutrient absorption.
  • Rasa, Rakta, Medo Kshaya: Depletion of plasma, blood, and fat tissues reduces nourishment to muscles.
  • Avyayama (Sedentary Life): Disuse leads to atrophy.
  • Anashana (Excessive Fasting): Nutritional deficiency accelerates muscle loss.

Who is at Risk?

Sarcopenia primarily affects people above 60. Both men and women are equally vulnerable, especially those with chronic illnesses like diabetes, kidney disease, arthritis, or obesity.

Modern Understanding of Sarcopenia

With aging, the body produces fewer proteins, hormones, and nerve signals required for muscle health. Muscle fibers shrink, resulting in reduced stamina, difficulty walking, poor balance, and a higher likelihood of falls.

Ayurvedic Management of Sarcopenia

1. Nutrition & Diet

A balanced diet forms the foundation of muscle strength:

  • Proteins: Lentils, beans, paneer, nuts, seeds.
  • Healthy Fats: Ghee, avocado, coconut oil.
  • Whole Grains: Quinoa, barley, ragi, brown rice.

Fruits & Vegetables: Antioxidant-rich produce like greens, berries, crucifers.

  • Spices: Turmeric, ginger, black pepper for anti-inflammatory benefits.

2. Herbal Support

Certain herbal remedies strengthen muscles and bones:

  • Ashwagandha – builds strength and stamina
  • Shatavari – nourishes tissues
  • Gokshura – supports testosterone and muscle growth
  • Turmeric – reduces inflammation
  • Moringa – a powerhouse of amino acids and minerals

(Always consult a practitioner before use.)

3. Lifestyle & Exercise

  • Strength Training & Yoga: Essential for preserving muscle mass and flexibility.
  • Walking & Mobility Practices: Maintain endurance and balance.
  • Adequate Sleep & Stress Relief: Pranayama, meditation, and mindfulness help regulate hormones.

4. Panchakarma Therapies

  • Abhyanga (Oil Massage): Improves circulation and tones muscles.
  • Swedana (Herbal Steam): Detoxifies and enhances vitality.

Ayushakti’s Painmukti Herbal Kit

Ayushakti offers the Painmukti Kit, designed to restore joint mobility, bone health, and muscular strength—making it useful for those battling sarcopenia.

  • Painmukti MJ Tablets: Relieve stiffness, arthritis, and chronic pain.
  • Sandhi-Cal Tablets: Enriched with natural calcium for bone nourishment.
  • Painmukti Cream: Provides instant external relief from pain and swelling.

Backed by international research, this kit combines time-tested herbal formulations to improve mobility, flexibility, and overall musculoskeletal health.

Takeaway

While sarcopenia is a natural part of aging, Ayurveda provides a holistic framework to slow down muscle loss, restore strength, and preserve independence. With the right food, herbal remedies, physical practices, and lifestyle balance, it is possible to maintain vitality well into older years.

For deeper learning, the Ayushakti Academy offers Ayurvedic education, empowering individuals to understand health at its roots and apply traditional wisdom in modern life.

For powerful health transformation stories, subscribe to the Ayushakti YouTube channel: https://www.youtube.com/user/AyushaktiTV

For regular health tips & updates visit Ayushakti’s Social Media Pages: 

Get all the updates about Ayushakti Ayurved on WhatsApp directly. Click here to Join our WhatsApp Channel

Ayushakti's mission is to help people in every way possible. Our Ayurvedic experts are available to give you a consultation either over the phone or through a video consultation. We recommend customised diets, home remedies, and detox therapies to help you recover from health problems. Book your consultation now!

If you would like to know the location or visit one of our centres, please click here: https://www.ayushakti.com/home/p/contact

For more information, write to us at info@ayushakti.com or call our toll-free numbers: 18002663001 (India) and +18002800906 (Global). 

Blog Author: Dr. Ramchandra Konduskar

Expert Review: Dr Smita Pankaj Naram 

Co-Founder, Ayushakti Ayurved Pvt Ltd

Disclaimer: This blog is for educational purposes only. Please consult an Ayurvedic practitioner before trying or consuming any medicines, home remedies or treatments mentioned in this blog. The information provided is not intended to diagnose, treat, cure, or prevent any disease.

Back to blog

Leave a comment