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Many health changes can occur during the winter season, be it seasonal allergies, cold caused by temperature fluctuations or dry skin. But did you know that muscle loss is also possible during the colder months, especially in women? This can be troublesome for people who have worked hard to build muscles, but you can maintain them with the help of some lifestyle changes.
HT Lifestyle caught up with nutritionist and senior master fitness trainer Mitushi Ajmera to understand why winter can affect women’s muscle strength and what you can do to protect them. She explained that during winter the muscles become stiff, energy decreases and the overall strength of women decreases.
Also read: Nutritionists share 5 symptoms of magnesium deficiency: muscle cramps, twitching eyes, and more
Why do women lose muscle mass in winter?
The fitness trainer explained that physical activity naturally reduces during cold weather, which limits muscle stimulation. Mitushi commented, “When speed decreases, the muscles receive less stimulation and without stimulation, the body begins to break down muscle tissue that it deems ‘unnecessary’.”
The next problem he highlighted is that of eating patterns. During the winter, seasonal indulgences increase, especially around the holiday season, and usually only add up to empty calories.
He explained it in detail, “The body’s calorie requirement increases in winter as it works to maintain temperature. This often increases appetite, which is complemented by seasonal favorites in India like gajak, til patti, chikki, gajar ka halwa and gond ke laddu.,
The point of concern is the lack of protein-rich foods, and since protein is a muscle protector, as the fitness trainer reiterated, low intake leads to rapid loss of muscle mass.
However, Mitushi shared some good news as winters can actually help you burn fat without losing muscle.
He explained, “When you avoid overdressing and wear enough clothes to be comfortable, not too comfortable, your body activates brown fat, a metabolically active tissue that increases calorie burn. Exposure to mild cold can help you move more and sit less, which naturally promotes NEAT (non-exercise activity thermogenesis).
Muscle protection tips in winter
To keep muscles strong in the winter, Mitushi shares four simple but effective strategies. Here are his recommendations:
1. And proceed: Avoid being wrapped up in heavy layers and encourage natural movement throughout the day. The more you move, the less tight your muscles will become.
2. Work out consistently: Winter workouts can really help you lose more fat and build more muscle. The cool temperature reduces fatigue, making strength training and cardio more possible. Aim to do strength training at least twice a week to keep joints lubricated and muscles flexible.
3. Give priority to protein: Maintain a daily intake of 1.2-1.6 g/kg of body weight to support muscle protection and recovery.
4. Maintain Vitamin D Levels: Low vitamin D in winter can reduce energy, slow recovery and weaken muscle contractions. Supplement as needed to keep levels optimal.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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