During your 30 s, levels of key muscle-building hormones, including growth hormone and testosterone, started to deterioration. As a result, you may start losing muscle, which can slacken your metabolism and lead to weight gain.
Try this: Heap on the protein. My research has found that feeing more protein, especially between snacks and after workout, can build muscle mass, helping reverse the decline in metabolism, says Caroline Apovian, MD, an endocrinologist and prof of medication at Boston University Medical School. She recommends get up to one and a half grams per kilogram of body weight daily( so about 95 grams for a 140 -pound female ). And you may construct more muscle if you spread your protein intake evenly throughout the day. In a small 2014 University of Texas Medical Branch study, healthy adults who eat around 30 grams of protein at each snack had 25 percent better mixed muscle protein fractional synthesis, a key component of muscle building, after 24 hours than those who got most of their protein( 63 grams) at dinner. If your diet looks like the latter groups( 11 grams at breakfast, 16 at lunch ), you can help equalize your uptake by adding two eggs and a beaker of yogurt to breakfast and a glass of milk and a handful of nuts to lunch, then scaling back dinner proteins to half the usual sum.
The Bone Zone
This decade is a good time to protect the bone you banked in your 20 s so it will still be with you after menopause, when a sharp drop in levels of the reproductive hormone estrogen often leads to a swift decline in bone mass. In your 30 s, it becomes a matter of maintaining bone density, says Erika Villanueva, MD, an endocrinologist at New York University Medical Center. Your bones will never be stronger than they are now. While researchers arent exactly sure how estrogen helps maintain bone density, one State University of New York at Buffalo lab study found that it stops the activation of enzymes that kill off osteoblasts, the cells responsible for bone formation.
Healthy habit: To keep bones strong for the future, sip tea, which is rich in flavonoidsphytochemicals that may help reduce bone loss. A 2015 Australian study found that women who drank at least three cups of nonherbal tea per day had a 30 percentage lower danger of experiencing an osteoporosis-related fracture than women who rarely sampled the brew. Another bone-friendly practice: cook with olive oil. Some research is demonstrated that oleuropein, a compound found in virgin olive oil, may help prevent bone loss by enhancing the formation of osteoblasts.
Good to know : A diet rich in flavonoid-packed foodslike apples, strawberries, and grapesis associated with less weight gain over period, according to a new study in BMJ .
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