7 tips to prevent muscle mass loss before 50

Muscle mass loss can begin gradually before the age of 50, particularly among people with a sedentary lifestyle, a poor diet and insufficient muscle stimulation. From that age onwards, the body loses 1 to 2% of muscle mass each year, in a process known as sarcopenia. This subtle decline can progressively affect strength, balance, metabolism and independence.

According to Ma. Luiz Otavio Davanso, coordinator of the Physiotherapy course at Unopar University, the positive news is that habits adopted at this stage can help maintain strength and muscle mass throughout ageing.

“Preventing sarcopenia works best when you pay attention to habits linked to exercise and diet. Factors such as reduced testosterone production and the muscle’s sensitivity to amino acids do make it harder to maintain and gain muscle mass; however, this is intensified when the muscle does not receive adequate stimulation,” he says.

The lecturer states that investing in resistance training is the strategy with the strongest scientific support for preventing and reducing age-related muscle mass loss. He also stresses that having less muscle as a result of ageing is not merely an aesthetic concern. “Weaker muscles mean impaired balance, a risk of falls, loss of independence and, according to research, a significant increase in the risk of mortality,” he points out.

Below, the specialist shares tips on how to prevent muscle loss before the age of 50.

1. Do weight training or resistance exercises

This is one of the most important strategies for stimulating and maintaining muscle mass. Ideally, the weight and difficulty of the exercises should be increased gradually.

2. Eat enough protein

Meat, fish, eggs, milk and dairy products, beans, lentils and other protein sources support muscle maintenance and recovery. The appropriate amount varies according to age, weight, physical activity and health conditions.

3. Avoid long periods of inactivity

Even people who train may spend many hours sitting down. Getting up regularly and remaining active during the day also supports muscle health.

4. Do aerobic exercise

Walking, running, cycling and swimming support cardiovascular health and can complement strength training.

5. Sleep well

Sleep plays a role in the body’s recovery processes. Too little sleep, or poor-quality sleep, can hinder recovery after exercise.

6. Maintain a balanced diet

Alongside protein, vitamins, minerals, carbohydrates and healthy fats are important for providing the energy and nutrients required for muscle function.

7. Do not wait until you are 50 to start

Building and maintaining muscle mass are long-term processes. The earlier you establish an exercise routine and healthy habits, the greater the protection against the loss of strength associated with ageing is likely to be.

By Deiwerson Damasceno dos Santos