Skeletal Muscle Supports Longevity… ‘Make No Bones About It’

Skeletal muscle is a type of muscle attached to bones responsible for voluntary body movement. It is made up of long, cylindrical fibers that are striated, giving it a banded or striped appearance under a microscope. Skeletal muscle supports longevity, and as the saying goes, ‘Make no bones about it.’

Skeletal muscles are under conscious control and are responsible for activities like walking, running, lifting weights, and even smiling. In contrast, other types of muscles in the body include smooth muscle and cardiac muscle. Smooth muscles are found in the walls of organs and blood vessels and are responsible for involuntary movements such as digestion and blood flow. Cardiac muscle is found in the heart and is responsible for pumping blood throughout the body.

Skeletal muscle is essential for several reasons. It gives the body strength and stability, allowing us to perform everyday tasks and maintain good posture. It also plays a crucial role in metabolism, as it is a significant site for glucose uptake and storage. Additionally, skeletal muscle helps support healthy bones and joints by providing structural support and protection.

As we age, maintaining skeletal muscle health becomes increasingly important for overall well-being, quality of life, and longevity. The loss of skeletal muscle, or sarcopenia, is a common age-related condition that can lead to decreased strength, mobility, and independence. It also leads to an increased risk of falls.

To maintain skeletal muscle health as we age, it is essential to prioritize regular exercise, proper nutrition, stress management, and supplementation. Here are some critical factors to skeletal muscle health and key recommendations for maintaining it:

1. Exercise: Regular exercise, especially resistance training, is essential for maintaining and building skeletal muscle. In a systematic review of the impact of resistance training on skeletal muscle mass, authors found that resistance training increased muscle mass, strength, and physical function compared to no exercise. In addition, they found that the intensity (load) and weekly frequency impacted increases in muscular strength and that the number of sets influenced muscular strength and muscle growth. Incorporating strength training exercises at least 2-3 times per week can help preserve muscle mass and strength as we age.

2. Nutrition: A balanced diet of protein, vitamins, and minerals is crucial for skeletal muscle health. Protein is essential for muscle repair and growth. Contrary to popular belief, you require slightly more protein as you age. Aim to include lean protein sources such as chicken, fish, tofu, and legumes in your meals. Additionally, antioxidants and anti-inflammatory foods can help reduce muscle inflammation and support recovery.

3. Stress management: Chronic stress can negatively impact skeletal muscle health. Hormones released due to stress have negative effects on skeletal muscle, which may lead to an increased risk of falls and fractures, particularly in the elderly. Practicing stress-reducing techniques such as meditation, yoga, deep breathing, and mindfulness can help improve muscle recovery and overall well-being.

4. Supplementation: Certain supplements can support skeletal muscle health, especially as we age. Vitamin D and calcium are essential for bone health and muscle function. Most calcium is adequately provided through diet, while vitamin D may require supplementation and appropriate sunlight exposure. Creatine, a naturally occurring compound in the body, has also improved muscle strength and endurance. Creatine, when taken in recommended doses, appears to be generally safe and particularly effective when combined with resistance training. That said, in older adults, creatine supplementation, in itself, may enhance muscle.

Protein supplementation, such as whey or casein, soy, egg, rice, hemp, or other protein, may be needed in addition to dietary protein intake to help maintain and build muscle when combined with resistance exercise when sarcopenia is present.

Make no bones about it, maintaining skeletal muscle health is essential for healthy aging and longevity. You can support your skeletal muscle health and overall well-being by incorporating regular exercise, proper nutrition, stress management, and supplementation into your routine. Remember to consult with a healthcare professional before significantly changing your diet or exercise routine.

References:

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Mcleod JC, Currier BS, Lowisz CV, Phillips SM. The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. J Sport Health Sci. 2024 Jan;13(1):47-60. doi: 10.1016/j.jshs.2023.06.005. Epub 2023 Jun 28. PMID: 37385345; PMCID: PMC10818109.

Poornima KN, Karthick N, Sitalakshmi R. Study of the effect of stress on skeletal muscle function in geriatrics. J Clin Diagn Res. 2014 Jan;8(1):8-9. doi: 10.7860/JCDR/2014/7014.3966. Epub 2014 Jan 12. PMID: 24596710; PMCID: PMC3939594.

Książek A, Zagrodna A, Słowińska-Lisowska M. Vitamin D, Skeletal Muscle Function and Athletic Performance in Athletes-A Narrative Review. Nutrients. 2019 Aug 4;11(8):1800. doi: 10.3390/nu11081800. PMID: 31382666; PMCID: PMC6722905.

Cuyul-Vásquez I, Pezo-Navarrete J, Vargas-Arriagada C, Ortega-Díaz C, Sepúlveda-Loyola W, Hirabara SM, Marzuca-Nassr GN. Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis. Nutrients. 2023 Aug 2;15(15):3424. doi: 10.3390/nu15153424. PMID: 37571361; PMCID: PMC10421506.