Sagging Muscles, Sagging Health: How to Keep Your Metabolism Firing on All Cylinders
The correlation between muscle loss and a sequence of detrimental aging processes is explored in this piece.
With advancements in healthcare, medicine, and nutrition, we're living longer than ever before. The question is, are we getting the most out of that extended lifespan?
Staying healthy and independent is crucial to fully embrace those golden years. Muscle strength, often the focus of successful aging discussions, is indeed essential. But it's not just about mobility; it's also about the metabolic health that muscle maintains.
The Muscle-Metabolism Link
Imagine yourself in your golden years. You might be experiencing muscle atrophy, which can lead to loss of independence and even type 2 diabetes.
That's because muscle is a significant player in our metabolism. It contributes substantially to our resting metabolism, consuming glucose and fats and storing them for later use. This way, it serves as an important buffer during periods of stress.
Research indicates that markers of muscle health can predict the outcomes of patients admitted to intensive care units, including their tolerance to ventilators and survival rates[1]. In essence, muscle health can be a matter of life and death.
The Secret to Resilient Muscles
From age 50, we start losing one percent of our muscle mass each year and three percent of our muscle strength. If we're bedridden for any reason, our muscles shrink even faster[2].
But life is unpredictable. Fortunately, researchers at McMaster University have found an exercise that can tap into our muscle tissue's plasticity to fight back against aging.
Resistance training, even when performed sporadically and with lighter loads, can effectively offset muscle losses during periods of reduced activity in older people[3]. Additionally, consuming 1.2 to 1.6 grams of daily protein from a combination of animal and plant-based sources is beneficial for muscle growth[2].
Ladies, don't forget about omega-3 supplements. Research shows they help mitigate muscle loss during periods of immobility and boost the muscle-building benefits of exercises[3].
Living Your Best Life
Now that you know how, don't let anything come between you and the long, healthy life you deserve. Remember, maintaining a balanced lifestyle that includes regular exercise, a nutritious diet, and stress management is key.
Disclaimer: If you find yourself unusually fatigued, it might not be just old age. It could be related to your master hormone. When it's out of whack, your risk of developing age-related diseases increases significantly. Find out how to reset this "master controller" and conquer chronic diseases by clicking here!
Sources:
Don't Let Sagging Muscles Drag Down Your Metabolism: The Truth About Age-Related Muscle Loss - Science Alert
Healthspan vs Lifespan: The Essential Role of Muscle in Successful Aging - The Conversation
Low-Load Resistance Training During Step-Reduction Attenuates Declines in Muscle Mass and Strength and Enhances Anabolic Sensitivity in Older Men - The Physiological Society
The Effects of Whey, Pea, and Collagen Protein Supplementation Beyond the Recommended Dietary Allowance on Integrated Myofibrillar Protein Synthetic Rates in Older Males: A Randomized Controlled Trial - The American Journal of Clinical Nutrition
- Scientific advancements have enabled us to maintain better health and age more gracefully, but it's crucial to focus on muscle strength and metabolic health for successful aging.
- Aging can cause muscle loss, which can lead to reduced independence, increased risk of type 2 diabetes, and even impact survival rates.
- Resistance training and proper nutrition, including protein from various sources and omega-3 supplements, can offset muscle losses in older adults.
- To live a long, healthy life, maintaining a balanced lifestyle that includes exercise, a nutritious diet, and stress management is essential, and paying attention to hormonal imbalances can help combat age-related diseases.
