By Gabe Sanders PhD, NSCA-CSCS
Skeletal muscle is much more than a mere facilitator of movement and physical strength. It plays a crucial role in maintaining overall health, particularly as we age. Skeletal muscle tissue constantly adapts to changes in our lifestyle, dietary habits, physical activity behavior and it adapts to aging and illness-related challenges.
Beyond its role in physical strength, skeletal muscle is essential for metabolic health, acting as a major site for glucose absorption and a storage hub for energy and amino acids, thus playing a key role in regulating the body's energy balance. However, with aging or during periods of illness, these muscles can deteriorate in both mass and function, a condition known as sarcopenia, which significantly impacts health and well-being.
Muscle loss slows metabolism
With muscle loss comes a decrease in strength, slowed metabolism, and reduced quality of life. The loss of muscle mass affects our body's ability to store protein and energy, leading to weakened resilience against illness and a slower recovery from injury. This loss is particularly significant in older adults, leading to frailty and increased health care costs. The good news is that exercise, especially strength and endurance training, can significantly enhance muscle health.
Exercise stimulates muscle growth (hypertrophy) by increasing protein synthesis and therefore increases muscular strength. Further, regular physical activity and strength training can reverse or slow down the effects of aging on muscles, improving strength, stamina, and metabolic health.
Nutrition crucial for preserving muscle health
In conjunction with exercise, nutrition is crucial for preserving muscle health. Consuming a protein-rich diet, particularly with foods high in leucine like chicken breast, and its metabolite β-hydroxy β-methylbutyrate (HMB), found in small amounts in foods like avocado, can significantly support muscle function. Incorporating high-protein supplements is also beneficial in maintaining and rebuilding muscle mass and strength.
As we age, prioritizing muscle health becomes increasingly important. Engaging in regular exercise and maintaining a balanced diet are essential strategies. This approach not only helps in retaining muscle mass and strength but also improves our overall quality of life, enabling us to stay active and independent for a longer period.
Skeletal muscle is a vital component of our health
Skeletal muscle is a vital component of our health, playing a crucial role in maintaining overall well-being and functionality. Embracing a regimen of regular exercise and balanced nutrition is fundamental in combating the effects of aging and illness. Specifically, strength training, which involves lifting heavier weights safely, emerges as a key strategy for optimal muscle health.
This form of exercise is particularly effective, even in older adulthood, as it stimulates muscle growth, enhances endurance, and improves metabolic health. By incorporating safe and progressive strength training into our routines, we can maintain and even enhance muscle mass and strength, ensuring a healthier, more active life as we age.
Article’s Source
Argilés, J. M., Campos, N., Lopez-Pedrosa, J. M., Rueda, R., & Rodriguez-Mañas, L. (2016). Skeletal muscle regulates metabolism via interorgan crosstalk: roles in health and disease. Journal of the American Medical Directors Association, 17(9), 789-796.
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