It becomes more and more essential to maintain your muscle mass as you grow older. A strong body makes everyday activities easier, but it also helps protect you from injuries as you age. Unfortunately, several factors can work against your efforts to maintain healthy muscles. In Monroe Township, New Jersey, primary medicine experts can guide you in having healthy muscles. Book an appointment with a physical medicine specialist Monroe Township. Let’s focus on what could be preventing you from having healthy muscles.
- Lack of Exercise
This is probably the most common factor in muscle loss, especially as you get older. If you don’t use your muscles, they’ll start to deteriorate. The good news is that this is an easy problem to fix – all you need to do is start exercising regularly. A combination of strength training and aerobic exercise is ideal, but any exercise will help.
Overtraining can cause more harm than good, leading to muscle loss and other health problems. Ensure you’re getting enough rest and only training hard 3-4 times a week.
- Poor Diet
Another common factor in muscle loss is a poor diet. If you don’t eat enough protein or calories, your muscles will start to shrink. In addition, if you consume too many unhealthy foods, you’ll be putting your muscles at risk. To maintain healthy muscles, you need to eat a balanced diet that includes plenty of protein, carbohydrates, and healthy fats.
One way to make sure you’re getting the protein you need to maintain healthy muscles is to eat healthy protein. There are plenty of high-quality protein sources, so there’s no excuse to include them in your diet. Good options include fish, poultry, lean meat, eggs, dairy products, and legumes.
Some people are born with a predisposition for muscle loss. If your parents or grandparents have had trouble maintaining muscle mass as they age, there’s a good chance you will too. While you can’t change your genetics, you can still take steps to protect your muscles.
- Lack of Enough Sleep
Not getting enough sleep can also lead to muscle loss. Your body needs adequate time to rest and rebuild its muscles. If you don’t get enough sleep, your muscles will start to break down. To ensure that your muscles stay healthy, make sure you get at least seven hours of sleep each night.
One way to ensure you’re getting the sleep your muscles need is to have a regular sleeping pattern. Try to go to bed, wake up simultaneously each day, and make sure you’re getting enough sleep overall. If you’re struggling to get enough sleep, consider taking some steps to improve your sleep hygiene.
Lastly, dehydration can also lead to muscle loss. This is because dehydration causes the body to release electrolytes, essential for healthy muscles. If you’re not drinking enough water, you may risk losing muscle mass.
To avoid muscle loss, make sure you’re drinking plenty of fluids throughout the day. Drink a big glass of water after each meal, and carry a water bottle with you wherever you go. If you’re struggling to drink enough water, consider adding a little lemon or lime juice to make it more palatable.
As you can see, several factors can work against your efforts to maintain healthy muscles. But by being aware of these factors and taking steps to address them, you can give yourself the best chance of keeping your muscles strong and healthy.