Muscle: Your Secret Weapon for a Longer, Healthier Life After 35

As women, we often prioritise bone health as we age, but did you know that muscle plays an equally vital role in our overall well-being and longevity? Maintaining strong muscles is like having a secret weapon against the effects of aging. Let’s explore why muscle is the “organ of longevity” and how women over 35 can maintain and build muscle for a healthier, more vibrant life.

The Hormonal Landscape: How It Impacts Your Muscles

Our hormones shift as we age, impacting muscle mass and strength. Here’s how key hormones influence muscle health:

• Estrogen: This hormone helps maintain muscle mass, but levels decline during menopause, accelerating muscle loss.
• Testosterone: Though women have lower levels than men, testosterone is still crucial for muscle growth and maintenance.
• Growth Hormone: This hormone helps repair and build muscle tissue.
• Thyroid Hormones: An imbalance can contribute to muscle loss and fatigue.

For some women, hormone replacement therapy (HRT) may help mitigate muscle loss and provide additional benefits such as symptom relief, bone health support, and improved heart health. Discussing HRT with a doctor can help determine if it’s the right option for you.

Why Muscle Matters: More Than Just Strength

Muscle is much more than a tool for lifting objects—it’s essential for overall health. Here’s why maintaining muscle is crucial:

• Longevity Boost: Higher muscle mass is linked to a longer lifespan.
• Lower Mortality Risk: Muscle reduces the risk of diseases like heart disease, cancer, and respiratory illnesses.
• Metabolism Support: More muscle means a higher resting metabolic rate, aiding in weight management.
• Blood Sugar Control: Muscle helps regulate blood sugar levels and improve insulin sensitivity.
• Stronger Bones: Resistance training strengthens both muscles and bones, reducing osteoporosis risk.
• Cognitive Benefits: Strength training improves brain health and cognitive function.
• Better Balance and Mobility: Maintaining muscle mass supports stability, reducing fall risk.

Muscle Matters Even More After 35

After 35, muscle loss occurs more rapidly due to hormonal shifts, inactivity, and natural aging. The loss of estrogen during menopause can increase fat storage, especially around the abdomen, raising health risks. Additionally, sarcopenia (age-related muscle loss) contributes to frailty and falls. The good news? Strength training and proper nutrition can counteract these effects.

Your Action Plan: Exercise Strategies for Strong Muscles

• Prioritize Strength Training: Aim for 2–3 sessions per week, working all major muscle groups.
• Progressive Overload: Gradually increase weights or resistance to continue building muscle.
• Mix It Up: Incorporate weightlifting, bodyweight exercises, and resistance band training.
• Balance Training: Include exercises like yoga and single-leg stances to enhance stability.
• Active Recovery: Engage in low-intensity activities like stretching or swimming on rest days.
• Don’t Fear Weights: Strength training won’t make you bulky; it will help tone and define your body.
• Limit Excessive Cardio: While cardio is beneficial, too much can hinder muscle growth.

Fueling Your Muscles: Nutritional Strategies

• Prioritize Protein: Aim for 1.2–1.6 grams of protein per kilogram of body weight daily.
• Choose Whole Foods: Lean meats, poultry, fish, eggs, beans, and nuts are excellent protein sources.
• Stay Hydrated: Water is essential for muscle function and recovery.
• Optimize Protein Timing: Consume protein-rich meals within two hours post-workout for muscle repair.
• Get Enough Vitamin D: Essential for muscle and bone health, vitamin D can be obtained through sunlight, food, or supplements.

Considerations for Women Over 35

While building muscle is empowering, be mindful of potential challenges:

• Avoid Overtraining: Excessive workouts without recovery can lead to fatigue and injury.
• Watch Protein Intake: Too much protein can strain the kidneys; balance is key.
• Monitor Nutrient Intake: Ensure you get enough vitamins and minerals to support muscle health.

Conclusion

Muscle is truly the organ of longevity, and its importance for women over 35 cannot be overstated. Prioritising muscle health through strength training, proper nutrition, and hormonal awareness can help you maintain a vibrant and active life.

Start today! Incorporate strength training into your routine, nourish your body with protein-rich foods, and take charge of your health. Your future self will thank you!