Muscle mass is crucial for movement, metabolism, strength, and balance. While muscle loss is a natural part of aging, certain dietary, exercise, and lifestyle habits can accelerate this process. Recognizing and correcting these mistakes early can help preserve muscle mass longer.
**Eating too few calories**
Many individuals aim for rapid weight loss by drastically cutting food intake. However, this approach can lead to muscle depletion.
When the body does not receive enough energy from food, it seeks alternative fuel sources to maintain function. Besides stored fat, muscle tissue can also be broken down for energy, especially if a restrictive diet is prolonged. The risk of muscle loss further increases when calorie reduction is combined with high-intensity or prolonged exercise.
**Overtraining**
Regular exercise is essential for maintaining and developing muscle. However, excessive training without adequate recovery time can be counterproductive.
According to Times of India, overtraining can cause prolonged fatigue, persistent muscle soreness, reduced energy, poor sleep, and mood changes. When recovery does not keep pace with training intensity, muscles can sustain more damage than they regenerate. Experts recommend alternating intense training days with proper rest periods to allow the body to recover.
**Insufficient protein intake**
Protein provides the essential amino acids needed to build and repair muscle tissue. The minimum recommended protein intake for adults is approximately 0.8 g per kilogram of body weight daily. However, individuals who exercise regularly or aim to build muscle may require higher amounts.
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Eggs are rich in protein, supporting natural muscle growth. Photo: Bao Bao |
Eggs are rich in protein, supporting natural muscle growth. Photo: Bao Bao
According to WebMD, as age increases, the body becomes less efficient at utilizing protein to maintain muscle mass. Therefore, a diet lacking in protein can contribute to accelerated muscle loss, especially in middle-aged and older adults. Good protein sources include: fish, lean meat, eggs, milk, soybeans, legumes, and nuts.
**Inadequate sleep**
Sleep is when the body performs numerous recovery and tissue regeneration activities, including muscle repair. Insomnia or poor quality sleep can increase the risk of muscle loss.
During sleep, the body releases several hormones related to muscle repair and growth. Consistent insufficient sleep can impair post-exercise recovery. Adults should aim for about 7-9 hours of sleep per night to maintain overall health and support muscle preservation.
**Prolonged inactivity**
Aging and inactivity are two leading risk factors for age-related muscle loss.
Excessive sitting or lying throughout the day leads to underused muscles, which gradually decline in mass and strength. Even for individuals who exercise a few times per week, spending most of the remaining time seated can still elevate the risk of muscle loss.
Maintaining regular physical activity, increasing walking, and performing strength training exercises are effective ways to mitigate this condition.
Bao Bao (Compiled)
