When we think of muscles, pictures of bodybuilders pumping iron in the gym, or olympic athletes competing on the world’s stage come to mind. But muscles are so much more than just for aesthetics or athletic achievement – muscles are central to healthy aging! Dr. Donald K. Layman, an expert in muscle health, argues that maintaining healthy muscles is absolutely crucial to aging gracefully and avoiding a slew of health issues. This is why Dr. Layman’s research, which supports a muscle-centric approach to health, has revolutionized how we think about aging.
The Importance of Muscle in Everyday Life
“Muscles aren’t just for athletes or bodybuilders,” Layman asserts. “Muscles are critical for healthy aging.” It’s a statement that holds more truth than most of us realize. As we age, our muscles naturally lose strength and balance, a decline that significantly impacts our mobility and our ability to perform daily activities. The consequences can be severe. For adults over 60 in the United States, there are approximately 300,000 falls annually resulting in hip fractures, and one-third of these falls lead to death.
Beyond mobility, our muscles play a fundamental role in our overall metabolic health. Layman emphasizes that conditions like obesity, diabetes, and heart disease often have roots in unhealthy muscles. “Muscles control your blood sugar, your blood insulin, and your blood lipids,” he explains. Therefore, maintaining muscle health through diet and exercise is essential for preventing these diseases. This is the foundation of a muscle-centric approach to health.
Fueling Muscles: The Balance of Diet and Exercise
The journey to optimal muscle health begins with understanding the dietary needs of our muscles. A balanced diet, consisting of the right proportions of protein, carbohydrates, and fats, is crucial. Surprisingly, fat is the primary fuel for muscles. Layman reveals that when muscles are at rest, 80% of their energy comes from fats. This continuous fat-burning process is what helps keep our bodies lean, even when we’re not actively exercising.
Carbohydrates, however, present a more complex challenge. They are essential yet potentially harmful when consumed in excess. “Carbohydrates, or more specifically blood sugar, is an essential fuel for the brain, nerve cells, red blood cells, and the kidney,” Layman explains. A healthy level of blood sugar requires between 80 to 130 grams of dietary carbohydrates per day, with the Recommended Dietary Allowance (RDA) set at 130 grams. Unfortunately, the average American consumes over 300 grams of carbohydrates daily from sources like bread, cereals, potatoes, rice, pasta, and pastries.
Excess carbohydrates need to be either used up or eliminated from the body. If you’re a marathon runner, burning 500 grams of blood sugar daily, these extra carbs are no issue—they actually aid in your performance. However, for the typical sedentary office worker, this surplus of carbohydrates leads to insulin issues and, eventually, diabetes. Layman notes a crucial point: “Consuming carbohydrates above the RDA of 130 grams requires exercise.” To effectively burn off these carbs, you need to engage in physical activity that raises your heart rate, as a leisurely walk won’t generally suffice.
Practical Steps for Muscle Health
Maintaining muscle health and, consequently, overall health involves making informed dietary choices and committing to regular exercise. Here are some practical tips inspired by Dr. Layman’s insights:
1. Prioritize Protein:
Protein is the real MVP when it comes to protecting our muscles, and therefore overall health. Ensure your diet includes adequate protein to support muscle maintenance and repair. Research is clear, that adults should be shooting for .75g of protein for each pound you weigh to hit the optimal goal. That means that if you weigh 150 lbs, you should be getting roughly 113 grams of protein each day. Protein-rich foods include lean meats, fish, eggs, dairy, legumes, and nuts.
2. Manage Carbohydrate Intake:
Watch the bread! Aim to keep your daily carbohydrate intake around the RDA of 130 grams. Be mindful of high-carb foods and consider healthier alternatives like vegetables, whole grains, and fruits.
3. Incorporate Healthy Fats:
Don’t be scared of fats! Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats not only fuel your muscles but also contribute to overall well-being.
4. Exercise Regularly:
Move that body! Engage in regular physical activity that elevates your heart rate. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, combined with muscle-strengthening exercises on two or more days a week. This not only keeps your diet in check, but those muscles in tip top shape! Start where you are, and focus on baby steps toward making exercise a regular part of your life.
5. Stay Active Throughout the Day:
Avoid long periods of inactivity. Take breaks to stand, stretch, and move around, especially if you have a desk job. Many people find it helpful to shoot for a step goal each. An exercise watch, such as an Apple watch, Fitbit or Garmin watch can help you stay on track with these goals each day.
The Bigger Picture: Muscle Health and Longevity
Embracing a muscle-centric approach to health isn’t just about looking fit; it’s about ensuring long-term well-being and independence. Strong, healthy muscles allow you to stay active, maintain balance, and perform everyday tasks with ease, reducing the risk of falls and fractures as you age. Moreover, healthy muscles help regulate vital metabolic processes, keeping diseases like diabetes and heart disease at bay. Never underestimate the true power of your muscles!
In a world where sedentary lifestyles and poor dietary habits are increasingly common, prioritizing muscle health is more important than ever. By making informed choices about diet and exercise, we can take control of our health and age gracefully. As Dr. Layman aptly puts it, “Maintaining healthy muscles is your key to healthy aging.” Let’s take this wisdom to heart and build a future where aging is not a decline, but a celebration of continued vitality and strength. Taking ownership of your health and aging is far less glamorous than the marketing world of anti-aging and health and wellness products would have us believe. It’s as simple as looking at your muscles and how to best protect and nourish them. The small and simple choices we make each day to eat enough protein and move our bodies will pay huge dividends over a lifetime.