Strength matters.

Body composition changes are part of the ageing process. When you hit middle-age our bodies start to experience a decline in lean mass and an increase in fat mass. Muscles are especially important in glucose metabolism and a reduction in lean mass can increase the risk of insulin resistance and diabetes.

Strong healthy muscles also help to protect our bones and aid mobility and balance. Bone density peaks in our mid-20s and starts to decline after the age of 40. This can increase the risk of fracture, so it is definitely worth protecting your bones and muscles as you grow older.

You can influence your body composition and improve health outcomes as you age. Here are three factors that can help.

Reduce Stress: Cortisol is a hormone released by the body when stressed. Cortisol is associated with decreased uptake of glucose by muscles and muscle wasting. It isn’t always easy to reduce stress in your life, especially with the ups and downs of 2020. Just be conscious that it does impact you physically, as well as emotionally and look for some strategies to reduce your stress levels.

Exercise: Resistance and strength training are recommended to improve lean mass. It is never too late to start - two to three sessions a week can increase bone density and muscle strength, reducing the risk of fractures and frailty.

Nutrition: The key nutrients for healthy muscles are protein, Vitamin D, Vitamin B12 and folic acid. To get the most from your protein consumption spread your intake across the day, aiming for around 30 grams per meal. Check in with your GP on Vitamin D levels. It is worth getting a blood test and discussing the results with a professional.