Muscle loss may raise dementia risk, new study shows

Building and maintaining muscle isn't just essential for strength — it could play a key role in protecting brain health as we age.

Age-Related Muscle Decline

Health experts say that adults begin to lose muscle mass as early as age 30, with up to 5% lost each decade. By the time someone reaches 80, about half of older adults may experience significant muscle deterioration, a condition known as sarcopenia. This age-related decline can lead to mobility issues, increased fall risk, and now — according to new research — a higher chance of developing dementia.

Study Links Muscle and Brain Health

A new study examining MRI scans found that individuals with lower skeletal muscle mass were about 60% more likely to develop dementia. Researchers focused specifically on the temporalis muscle, located at the sides of the head, and found that smaller muscles in this area correlated with poorer performance on memory and cognitive assessments.

Exercise as a Preventive Measure

The study supports national fitness guidelines recommending at least 150 minutes of moderate to vigorous physical activity per week, including two days of muscle-strengthening exercises. Regular workouts, including resistance training, may help preserve muscle and reduce the risks associated with cognitive decline.

Nutrition Plays a Role

Experts also highlight the importance of diet. Adequate intake of protein, vitamin D, calcium, and other key nutrients may assist in maintaining muscle health and overall well-being into older age.

A Simple Path to Prevention

While aging inevitably brings physical changes, adopting a consistent fitness routine and a balanced diet can go a long way toward protecting both body and mind. This growing body of research reinforces that staying active is one of the most effective tools in promoting longevity and cognitive resilience.