We all want to live longer. At least I would. But what about enjoying the time you’re given while you’re here and living healthier?
Over the past century, the average human lifespan has increased dramatically. various reasons. Chief among them were advances in hygiene, sanitation, nutrition, and medicine, which reduced mortality rates, especially among young people.
As a result, more people will be able to live into old age.
According to Statistics CanadaThe average life expectancy of Canadians in 2021 is 81.6 years, an astonishing increase of 24.5 years since 1921. It is predicted that by 2050, the number of people aged 85 and over will triple.
The increase in life expectancy since the 20th century has been one of humanity’s greatest achievements. However, it is important to distinguish between lifespan, which is the period from birth to death, and health period, which is the period of time during which a person remains healthy.
elderly people spend money Increased time spent feeling unwelland this poses a significant personal and public health burden.
A person’s personality is largely determined by their ability to maintain an independent lifestyle even into old age. quality of life. Therefore, simply increasing lifespan is not enough without a sufficiently long healthy lifespan to accompany it. Therefore, our goal should be to bring lifespan and healthspan as close as possible.
The idea of extending healthy life expectancy is important because it challenges the idea that age-related diseases are inevitable and cannot be reduced or eradicated.
Why muscles are important for extending your healthy lifespan
One of the major health challenges in an aging society is Decline in muscle mass, strength, and function (Otherwise known as sarcopenia), which can lead to functional impairment, loss of autonomy, metabolic disease, and increased risk of falls and fractures.
Along with their roles in posture and movement, muscles contribute significantly to resting metabolism and serve as important stores of glucose (sugar) and lipids (fat). It also acts as an important “buffer” for amino acids during periods of catabolic stress such as: serious illness.
Markers of muscle health on admission to intensive care unit predict important outcomes such as ventilator-free days and mortality. is an old compound This risk.
Starting around age 50, muscle mass decreases at a rate of approximately 1% per year, and muscle strength decreases at a rate of approximately 3% per year. This loss of mass and strength is typically interspersed with issues such as: period of muscle disuse (Hospitalization, illness, etc.) Accelerates the decline in muscle mass and strength.
Even a relative decrease in locomotor activity ( Decrease in number of steps per day) in just 2-3 weeks. negative change Decreased body composition, decreased muscle strength and quality, anabolic resistance (impaired ability to use dietary protein for muscle building), and disrupted glycemic control in older adults.
Considering the fundamental role of muscle tissue in metabolism and general health; Maintaining proper muscle mass and quality It is particularly relevant to extending healthy life expectancy.
Maintain muscle health as you age
Skeletal muscle tissue is highly plastic and remodels in response to applied physical stress.
They grow in response to external loads (called “hypertrophy”) and rapidly lose weight when these loads are removed (called “atrophy”). If you’ve ever had an arm or leg cast, you know this. average.
The good news is that you can use the plasticity of your muscle tissue to your advantage.
in Professor of Kinesiology Stuart Phillips research group At McMaster University, I study the effects of exercise and nutrition on human skeletal muscle health, with a particular interest in aging.
Laboratory studies have shown that resistance exercise (strength training), even when performed sporadically and with lighter loads, effective strategy It compensates for muscle loss during periods of reduced activity and disuse in older adults.
Additionally, this type of training increase sensitivity Helps convert muscle tissue into dietary protein overcome assimilation resistance. It also makes it easier for your muscles to take up glucose, reducing your risk of diseases such as type 2 diabetes.
Research shows that older adults need: more dietary protein (source of muscle “building blocks”) than established guidelines suggest.
recent work Research from our laboratory has shown that high-quality protein sources can improve muscle growth in older adults. The optimal strategy is to consume 1.2 to 1.6 grams of protein per kilogram of body weight (50 to 100 percent more than currently recommended) from a mixture of animals (meat, fish, dairy, etc.) and plants each day. It seems so. Based (such as legumes) sources.
No matter what age you start, by exercising regularly and eating enough high-quality protein, you can build a metabolic rate comparable to your retirement savings plan. By doing so, you can effectively bridge the gap between healthy lifespan and lifespan, maintain your independence, and maximize your quality of life in old age.
Matthew LeesPostdoctoral Researcher, Department of Kinesiology, McMaster University
This article is republished from conversation Under Creative Commons License. please read original article.
