We are all pretty aware these days of the importance of exercise, especially as we get older and the benefits we get both physically and mentally from regular exercise.
What is less understood is the life changing benefits of preserving and building our muscle at any stage of our lives. Muscle is an incredible organ that has a range of influences on our body including functional strength and independence, metabolic and hormonal, bone health, brain health and chronic disease prevention.
Muscle is often overlooked as a crucial component of health. As a menopause and nutrition coach, I’ve seen firsthand how gaining and preserving muscle can drastically improve the quality of life. Today I will be diving deep into some of the reasons why muscle is vital for longevity and what steps to take to build and maintain it effectively.
What is Muscle?
Muscle is more than just tissue that allows movement. It’s a dynamic organ playing a significant role in our metabolism, overall health, and longevity.
The Role of Muscle in Overall Health
Muscle contributes to the body’s metabolic rate, influences hormone levels, and impacts the strength and stability of our bones and joints. It’s integral to maintaining a healthy and active lifestyle.
Muscle and Metabolism
Muscles are metabolically active tissues that burn calories even at rest. This metabolic activity helps in managing weight and improving metabolic health, which is particularly important during menopause when metabolic rates often slow down.
Muscle and Bone Density
Your muscle strength directly affects bone health. Strong muscles support and protect bones, reducing the risk of osteoporosis and fractures, which are common concerns for every one especially as we get older. And this affects both women and men.
Muscle as a Protective Organ
Muscle acts as a protective layer for internal organs and joints, cushioning them from injuries. It also supports overall physical function and mobility, making daily activities easier and reducing the risk of falls.
Unfortunately for all of us, hormonal changes especially in menopause accelerate muscle loss. This loss can lead to decreased strength, mobility issues, and an increased risk of chronic diseases.
When it comes to building good quality muscle, not all exercise is the same. As much as I love walking, and walking is a fabulous exercise for our cardio vascular and mental health, it doesn’t quite cut it when it comes to building our muscle. Our muscle needs to be progressively loaded to provide a stimulus for growth. This means it needs to be fatigued to a degree that requires the muscle fibres to become stronger and adapt for the next time it is required to work. And this is why we all need to be strength training.
Strength training is one of the most effective ways to progressively load the muscle to help build and preserve them. Strength training can include a variety of exercises such as weight lifting, resistance band exercises, and bodyweight exercises like push-ups and squats. The key is to start with manageable weights and gradually increase resistance as strength improves.
When strength training, focus on compound movements that work multiple muscle groups simultaneously, such as squats, deadlifts, and chest and overhead presses. These exercises are efficient and provide the most significant benefits.
If you are a beginner, I always advocate to start out training with a strength coach so you can start slowly and focus on form to prevent injuries. As strength improves, you can then start to progressively load and gradually increase the weight or resistance. This ensures continuous muscle growth and strength gains. Consistency is crucial in strength training. Regular workouts, combined with proper rest and recovery, lead to significant improvements in muscle mass and strength over time.
Role of Nutrition in Muscle Maintenance
Protein is the building block of muscle. Consuming adequate protein supports muscle repair and growth, which is vital for maintaining muscle mass. According to the new ISSN nutrition position stand, peri and postmenopausal women who train should aim for protein intake in the range of 1.8 to 2.0 grams per kilogram of body weight per day to maintain muscle as estrogen declines and we have more insulin and anabolic resistance (aka it’s harder to make muscle). The goal is to have 25 to 30 grams of protein three or four times a day coupled with strength training to help you maintain your muscle. Include a variety of protein sources in your diet such as lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. Plant-based proteins like tofu and tempeh are also excellent choices.
I recommend distributing your protein intake evenly throughout the day, with each meal containing 30-40 grams of protein. This approach supports continuous muscle protein synthesis. Protein supplements in the form of a good protein powder can be a convenient way to top up your daily protein needs, especially if you struggle to consume enough protein through food alone.
As you can see, building muscle takes some work, but it is well worth it if we are to age well and HEALTHFULLY! It requires combining strength training with a balanced diet rich in protein, healthy fats, and carbohydrates. It will also mean that you stay hydrated for muscle function and recovery.
Muscles also need time to repair and grow. Ensure you get enough sleep and include rest days in your training schedule to prevent overtraining and injuries.
Recap of Key Points
To recap: Muscle plays a crucial role in LONGEVITY and overall health, especially for as we get older. Building and maintaining muscle through strength training and proper nutrition is almost NON-NEGOTIABLE if we want to maintain quality of life. It’s never too late to start, and the benefits are immense.
