Lack of exercise
One of the biggest mistakes is to exercise less or only do light cardio and ignore strength training. According to an geriatric expert at the US National Institutes of Health (NIH), aging causes muscles to shrink on their own with age, but this increases faster if there is no physical activity. Especially when muscles are not stimulated regularly, they will wear down faster.
Strength training, such as weightlifting, strength training, at least 2-3 sessions/week not only retains muscles but also helps maintain daily functional strength. Many international studies emphasize that skipping strength training is the most common mistake leading to faster muscle loss in middle age.
Protein-deprived diet and balanced nutrition
Overeating or choosing a low-quality protein weight loss diet is the second mistake. When the amount of protein is not enough to maintain the muscle synthesis process, the body will decompose muscles to get energy, causing muscle mass to be lost.
Nutrition experts at Harvard Health Publishing once pointed out that, in addition to natural aging, a protein-deprived diet and unbalanced nutrition contribute to muscle atrophy earlier. Especially, in middle age, the protein intake for each meal should be in the range sufficient for the body to have raw materials to build new muscles.
Poor sleep and prolonged stress
Unexpected mistakes are inadequate sleep and chronic stress. When sleeping not deeply, the body reduces the production of growth hormones, an important factor for muscle recovery and building. At the same time, prolonged stress increases cortisol, a hormone that has a negative impact on muscles and metabolism, making the body more prone to muscle loss.
Dr. Rosaly Correa-de-Araujo, an NIH (USA) aging expert, warned: "With age, the body gradually loses both mass and muscle strength, which limits daily movement and can lead to a higher risk of falling". She emphasized that in addition to natural factors, a static lifestyle and wrong lifestyle choices are the main reasons that promote faster progression of sarcopenia.
