According to Dr. G Sushma, clinical nutritionist at CARE Banjar Hills Hospital, Hyderabad (India), as we enter middle age, the body begins to lose muscle mass.
There are several factors that contribute to muscle loss in middle age, including:
Hormonal changes: As we age, our bodies produce less testosterone and growth hormone, which affects muscle maintenance and growth.
Women in menopause also face challenges due to reduced estrogen levels.
Poor diet: In middle age, many people have a diet lacking in protein, which reduces the ability to build and maintain muscle.
Furthermore, many people eat less, leading to calorie and nutrient deficiencies.
Sedentary: Physical activity decreases with age, leading to muscle atrophy.
Slow metabolism: Metabolic rate decreases with age, causing muscle protein breakdown to occur faster than synthesis.
Nervous system decline: The nervous system declines with age, affecting the ability to stimulate and use muscles, leading to loss of muscle mass.
Chronic inflammation: Mild inflammation is common in middle-aged people and can reduce growth and accelerate muscle loss. Inflammation makes it difficult to recover and build muscle.
To combat muscle loss as we age, it is important to maintain a diet rich in protein and essential nutrients, combined with regular strength training and exercise, notes Dr. G Sushma.
