Muscle mass is crucial for physical strength, firmness, and metabolic rate. After age 30, women often experience muscle loss and increased fat if they are inactive or have inadequate nutrition. Adopting healthy habits can effectively protect muscle and manage weight.

Eat quality protein

According to WebMD, protein is essential for maintaining muscle mass, supporting metabolism, and achieving a toned physique. To effectively supplement protein, women should prioritize quality food sources such as lean meat, fish, eggs, milk, and soybeans. Distributing protein intake evenly throughout the day enhances absorption, rather than concentrating it in one meal. Combining protein with green vegetables, whole grains, and healthy fats also ensures a balanced diet.

Manage stress

Prolonged stress causes the body to produce more cortisol, a hormone that can promote fat accumulation, particularly in the abdominal area, and increase muscle protein breakdown. Stress often leads to uncontrolled eating, poor sleep, and decreased motivation for exercise. Conversely, a relaxed state of mind helps the body maintain hormonal balance, supports muscle recovery, and stabilizes appetite.

Women can dedicate a few minutes daily to meditation to calm their nervous system and manage emotions. Reading books or journaling thoughts and feelings are effective ways to organize a busy mind.

Yoga helps regulate breathing, strengthen muscles, and improve mental well-being. Photo: Thuy Linh.

Exercise scientifically

Yoga is a beneficial form of exercise for women aiming to maintain their physique. This practice enhances muscle strength, improves flexibility, posture, and balance. Yoga also helps reduce stress and control cortisol, a hormone associated with fat accumulation and increased appetite.

According to Healthline, women should perform strength training exercises such as squats, push-ups, or light weightlifting two to three times per week to maintain and develop muscle mass.

Get quality sleep

During sleep, the body undergoes various recovery processes and regulates hormones linked to hunger, satiety, and metabolism. Insufficient sleep can elevate ghrelin, an appetite-stimulating hormone, and reduce leptin, a hormone that creates a feeling of fullness. This imbalance often leads to increased consumption of sugary and fatty foods.

Inadequate sleep also raises cortisol levels, promoting fat accumulation, particularly in the abdominal area, and negatively impacts the body's ability to recover and maintain muscle mass. Consistently getting 7-9 hours of quality sleep each night is also crucial for effective weight management.

Le Nguyen (Compiled)