Tuesday, June 13, 2023

Does muscle mass drops by 3% to 5% on average each decade after 30? Why does it drops?


Yes, muscle mass does drop by 3% to 5% on average each decade after 30. This is due to a number of factors, including:

  • A decrease in testosterone levels. Testosterone is a hormone that helps to build muscle mass. As we age, testosterone levels naturally decline.
  • A decrease in muscle protein synthesis. Muscle protein synthesis is the process by which our bodies build new muscle tissue. As we age, muscle protein synthesis slows down.
  • An increase in muscle protein breakdown. Muscle protein breakdown is the process by which our bodies break down old muscle tissue. As we age, muscle protein breakdown speeds up.
  • A decrease in physical activity. As we get older, we tend to be less physically active. This can lead to a loss of muscle mass.

There are a number of things that we can do to slow down the loss of muscle mass as we age, including:

  • Exercise regularly. Strength training exercises, such as lifting weights, are particularly effective at building and maintaining muscle mass.
  • Eat a healthy diet. A diet that is high in protein and low in processed foods can help to support muscle mass.
  • Get enough sleep. Sleep is important for muscle growth and repair.
  • Manage stress. Stress can lead to a decrease in testosterone levels, which can contribute to muscle loss.

By following these tips, we can help to keep our muscles strong and healthy as we age.

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