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When people hear the words “muscle” or “strength training”,  many still picture a muscular man lifting heavy weights, flexing his biceps with a protein shake in hand—an image often linked to aesthetics, or elite athleticism. For decades, this narrow perception has shaped how we think about muscle and fitness, and it is one many of us grew up believing. It has also allowed a persistent myth to take hold: that strength training will cause women to “bulk up”.

In reality, this belief is misleading. Building significant muscle requires sustained effort, specific training and time. It does not happen easily or by accident. More importantly, this misconception has distracted attention from the far more important truth: muscle is not just about appearance, performance or gender stereotypes. Maintaining healthy muscle mass—regardless of gender—is essential for overall well-being, longevity, and quality of life. Muscle plays a central role in metabolism and is increasingly recognized as a key factor in disease prevention. 

Research shows that greater muscle mass is associated with a lower risk of chronic diseases such as Type 2 diabetes, as muscle helps regulate blood sugar by absorbing glucose and improving insulin sensitivity. Muscle strength also supports cardiovascular health by improving circulation and helping regulate blood pressure. Emerging evidence further links muscle health to brain function, emotional well-being, and lifespan, with stronger individuals tending to live longer, healthier lives.

But sadly, muscle mass does not remain constant across the lifespan. Studies show that adults begin to lose muscle as early as age 30, at a rate of approximately 1–2 percent per year, or 3–8 percent per decade, a process known as sarcopenia. This gradual loss contributes to a slowing metabolism over time. Because muscle is metabolically active tissue that requires energy even at rest, declining muscle mass reduces resting metabolic rate, making weight maintenance and fat loss more difficult with age. As muscle loss progresses, it can lead to reduced strength and mobility, increased metabolic risk, and functional decline. After age 60, this process often accelerates, increasing the risk of injury and threatening long-term independence.

The good news is that muscle loss is not inevitable. Building and maintaining muscle at any age requires a combination of regular physical activity, balanced nutrition, and adequate recovery. Resistance training remains the most effective strategy—whether through weightlifting, or bodyweight movements that target major muscle groups. Nutrition plays an equally important role. Adequate protein intake supports muscle repair and growth and can come from a variety of sources, including lean meats, fish, eggs, dairy, legumes, and plant-based options such as tofu and tempeh. 

Overall dietary balance matters as well, as healthy fats, complex carbohydrates, and key nutrients such as vitamin D, calcium, and magnesium, support muscle function and bone health. Beyond structured workouts, regular daily movement such as walking, climbing stairs, and recreational activities, helps preserve muscle mass and supports cardiovascular fitness. Sufficient rest is also essential, as muscles repair and grow during sleep, making 7–9 hours of quality sleep per night a crucial part of long-term muscle health.

Muscle mass is more than a fitness goal—it is the foundation of health and resilience. Preserving muscle supports metabolism, reduces the risk of chronic disease, and helps maintain physical and mental independence across the lifespan. Through strength training, balanced nutrition, and consistent movement, muscle can be maintained well into older age, supporting a healthier and more active life.

It is time to move past outdated stereotypes and dismantle the misconception that strength belongs to men. Muscle health is not a trend or an aesthetic choice- it is a lifelong priority for everyone.

Many people may have heard the term PCOS, which stands for Polycystic Ovary Syndrome, although its exact cause is still not fully understood. Today, PCOS is recognized as the most common hormonal and metabolic disorder affecting women of reproductive age, impacting 6-20 percent of women worldwide. PCOS is mainly characterized by high levels of male hormone (androgens) in women, irregular or absent ovulation, and the presence of multiple small cysts in the ovaries, which can be detected through ultrasound.

Originally described in 1935 as Stein-Leventhal Syndrome, PCOS was once viewed only as a reproductive problem, causing missed periods, irregular menstruation, and difficulty in becoming pregnant. However, decades of research have revealed that PCOS affects far more than fertility. It is now known to be a serious whole-body condition, closely linked to weight gain, abdominal obesity, high blood pressure, abnormal cholesterol levels, insulin resistance, and chronic low-grade inflammation—all of which significantly increase the risk of diabetes and heart disease.

The most widely used diagnostic method for PCOS is the Rotterdam criteria, which requires the presence of at least two of the following: excess male hormones, irregular ovulation, and polycystic ovaries.

In Nepal, limited studies indicate that about 5-7 percent of women aged 20-30 are diagnosed with PCOS during medical checkups, while data on other age groups remain scarce. Unfortunately, public awareness of the condition is still very low, and access to reliable diagnostic services is limited. As a result, many women are diagnosed only when they seek medical help for infertility. Once pregnancy is achieved, follow-up care often ends, even though the health risks associated with PCOS continue throughout a woman’s life.

What is most concerning is that long-term exposure to high androgen levels in women with PCOS can lead to serious metabolic health problems over time. Emerging research also suggests that these effects may even influence the health of children born to mothers with PCOS, highlighting the need for further studies.

PCOS is therefore not just a fertility issue; it is a lifelong health condition that requires early diagnosis, continuous care, and greater public awareness to protect the long-term health of women and future generations.