What if the key to living longer wasn’t about losing weight but about gaining strength? Skeletal muscle does more than help us lift weights—it’s crucial for metabolic health, immune function, and preventing chronic diseases. Yet as we age, muscle mass naturally declines (sarcopenia), increasing the risks of frailty, falls, and illnesses

Why Muscle Matters

• Live Longer:
  • Research shows a strong link between muscle mass and longevity. A study in The American Journal of Medicine found that older adults with higher muscle mass had a lower risk of death (Srikanthan & Karlamangla, 2014). Similarly, JAMA Network Open (2018) revealed that maintaining strength in middle age reduces premature death risks (Fragala et al., 2018).
• Protect Your Brain:
  • Muscle regulates blood sugar, reducing the risk of Alzheimer’s. A 2021 study in Frontiers in Aging Neuroscience showed that strength training improves cognitive function by increasing brain-derived neurotrophic factor (BDNF), a protein critical for brain health (Coelho-Júnior et al., 2021).
• Boost Metabolism:
  • Muscle is the body’s primary site for glucose disposal. A 2020 study in Nature Medicine found that greater muscle mass enhances insulin sensitivity, reducing type 2 diabetes risks (Palmer et al., 2020).
• Strengthen Immunity:
  • Muscles release myokines during resistance training—anti-inflammatory proteins that fight chronic inflammation linked to diseases like cancer and cardiovascular conditions (Journal of Clinical Investigation, Pedersen, 2019).
• Stay Independent:
  • Strong muscles mean fewer falls and more independence. A 2019 meta-analysis in The Lancet confirmed that muscle strength reduces disability rates in older adults (Cruz-Jentoft et al., 2019).

How to Build Muscle Strength

• Move with Purpose
  • Incorporate resistance-based exercises like strength yoga, exercise with resistance band, or light weightlifting 2–3 times weekly to build strength.
• Eat for Growth
  • Fuel your muscles with high-quality protein such as fish, organic chicken meat, eggs, beans, lentils, tofu and grains like quinoa, buckwheat. Aim to include one palm size of protein in every meal.
• Rest to Rebuild
  • Muscles grow during rest. Prioritise quality sleep and practice mindfulness to reduce stress, which can weaken muscles over time.
• Supplement Wisely
  • Consider supplements like collagen, omega-3s, and calcium for extra muscle support, but consult your healthcare provider first.

Let’s shift the focus from losing weight to gaining muscle weight. When you nurture your muscles, you’re investing in a healthier, more vibrant future. Start today—your body will thank you for years to come.

References

1. Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity in older adults. The American Journal of Medicine, 127(6), 547-553.
2. Fragala, M. S., et al. (2018). Muscle strength and mortality in middle-aged and older adults. JAMA Network Open, 1(8), e185001
3. Coelho-Júnior, H. J., et al. (2021). Physical exercise, brain-derived neurotrophic factor, and Alzheimer’s disease: A systematic review. Frontiers in Aging Neuroscience, 13, 647.
4. Palmer, A. K., et al. (2020). Muscle mass and metabolic health: Implications for longevity. Nature Medicine, 26(8), 1176-1184.
5. Pedersen, B. K. (2019). The role of myokines in exercise-mediated immune modulation. Journal of Clinical Investigation, 129(5), 1699-1707
6. Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. The Lancet, 393(10191), 2662-2672.