O que faz perder massa muscular e como devemos evitar:

What causes muscle mass to be lost and how we should avoid it:

What causes muscle mass to be lost and how we should avoid it:

Maintaining healthy muscle mass is essential for our well-being and quality of life. However, some habits and behaviors can lead to the loss of muscle mass, compromising our health .

What causes you to lose muscle mass:

Sedentary lifestyle : Lack of physical activity is one of the main enemies of muscle mass. When we don't use our muscles regularly, muscle atrophy occurs, leading to loss of mass and strength.

Poor diet: A diet low in proteins and essential nutrients harms muscle development and maintenance. Protein deficiency can cause the body to use muscles as an energy source.

Aging: As we age, our body tends to naturally lose muscle mass, a process known as sarcopenia. This can be made worse by lack of exercise and poor diet.

Chronic diseases: Some health conditions can contribute to the loss of muscle mass, such as diabetes, chronic kidney and respiratory diseases.

Stress and lack of sleep: Chronic stress and sleep deprivation can increase levels of cortisol, a hormone that can lead to loss of muscle mass.

How should we avoid:

Practice physical activity regularly: Performing resistance exercises, such as weight training, is essential to stimulate muscle growth and maintenance. It is also important to include aerobic activities in your routine, such as walking or light jogging.

Balanced diet: A diet rich in proteins from plant sources, such as legumes, tofu, tempeh and seitan, is essential for muscle health. In addition, we must ensure adequate intake of vitamins and minerals, especially vitamin D, calcium and magnesium.

Professional support: Consulting a nutritionist and a physical education professional can help adapt the diet and exercise plan to individual needs.

Adequate rest : Respecting rest time between training sessions is essential for muscle recovery. Furthermore, ensuring a good night's sleep is crucial to avoid increasing cortisol levels.

Combating a sedentary lifestyle: Including physical activities in your daily life, such as walking outdoors, practicing yoga or pilates, can be a way to avoid a sedentary lifestyle.


The loss of muscle mass can compromise our health and quality of life, but fortunately, we can avoid it by adopting an active lifestyle and a balanced diet. Exercising regularly, consuming a diet rich in vegetable proteins and essential nutrients, resting adequately and combating a sedentary lifestyle are important measures to preserve our muscle mass and promote general well-being.

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