Many believe a lean diet is the key to health and longevity. However, a case shared by traditional Chinese medicine physician Li Yijing on her personal page suggests otherwise. A middle-aged woman, who prioritized health in her youth, strictly controlled her diet, virtually avoiding red meat, fried foods, and sweets.

As she aged, she became thin and frail. This prolonged restrictive eating did not improve her health; instead, it accelerated her aging. Though not yet 60, her physical condition was as debilitated as someone in their 70s or 80s. After examination, doctors discovered she faced the risk of muscle atrophy.

According to rehabilitation specialist Chien Tzu-hsuan, human muscle mass begins to decline around age 40, decreasing by about 8% every 10 years on average. After age 70, this rate doubles, with thigh muscles lost the fastest. In Taiwan, the prevalence of muscle atrophy among individuals over 65 is about 6,8%, affecting an estimated 300,000 people. Up to 80% of patients are unaware they have the condition.

Muscle atrophy not only impairs mobility and increases the risk of falls and fractures, but also leads to slowed metabolism, reduced immune function, and a higher risk of cardiovascular diseases.

Illustration: Harvard Health Publishing

Explaining the case, doctor Li stated that maintaining a diet extremely low in fats and protein for nearly 20 years led to a severe decrease in the patient's muscle mass, a weakened immune system, and significantly deteriorated physical strength, leaving her only able to walk slowly.

The expert noted that middle-aged women often experience nutritional deficiencies due to insufficient fat and protein intake. When combined with a lack of physical activity, the body is like a construction site without building materials or workers, leading to muscle atrophy, immune deficiency, decreased bone density, and loss of skin elasticity.

Doctor Li also cited studies from the World Health Organization (WHO) and the National Institute on Aging (NIA) in the US, which indicate that protein deficiency accelerates muscle degeneration. Furthermore, a lack of healthy fats negatively impacts hormone secretion, the cardiovascular system, and the immune system, significantly accelerating the degeneration process after age 50.

To maintain optimal health, a diet should ensure sufficient protein, healthy fats (from nuts, avocados, olive oil, or deep-sea fish), adequate carbohydrates, a variety of colorful fruits and vegetables, sufficient water intake, and regular exercise. This helps the body effectively convert nutrients into strong muscles and healthy bones.

Binh Minh (According to HK01)