When we think about metabolic health, we often focus on diet, exercise, and body weight. However, muscle mass is a critical factor that doesn’t get enough attention. While it’s easy to associate muscles with aesthetics or athletic performance, their role in overall health is profound and often overlooked.
Muscle: Your Metabolic Powerhouse
Muscle isn’t just about strength—it’s one of the most metabolically active tissues in the body. Here’s why it matters:
Glucose Regulation: Muscle acts as a significant reservoir for glucose. When you eat, insulin helps shuttle glucose into muscle cells, keeping blood sugar levels stable. Reduced muscle mass means less capacity for glucose storage, increasing the risk of insulin resistance and type 2 diabetes.
Energy Expenditure: Muscles consume energy even at rest, contributing significantly to your basal metabolic rate (BMR). More muscle means you burn more calories, making it easier to maintain a healthy weight.
Inflammation Control: Active muscles release myokines, anti-inflammatory proteins that reduce chronic inflammation, a key driver of many metabolic diseases.
The Cost of Neglecting Muscle Mass
As we age, we naturally lose muscle mass unless we actively work to maintain it. This loss, known as sarcopenia, doesn’t just affect strength and mobility. It’s closely linked to metabolic decline, increased fat accumulation, and a higher risk of chronic conditions like diabetes, cardiovascular disease, and even certain cancers.
Building and Preserving Muscle
The good news? It’s never too late to focus on muscle health. Here’s how:
Strength Training: Even 2-3 sessions per week can make a big difference in building and maintaining muscle.
Protein Intake: Adequate protein is essential for muscle repair and growth. Aim for 1.2-2.0 grams of protein per kilogram of body weight depending on your activity level.
Stay Active: Regular physical activity, even walking, helps stimulate muscle use and prevents atrophy.
A Paradigm Shift in Health
As healthcare providers, fitness enthusiasts, or anyone invested in health, it’s time to elevate the conversation about muscle mass. It’s not just about how you look—it’s about how you live. By prioritizing muscle health, we’re enhancing metabolic function and improving quality of life, resilience to illness, and longevity.
Let’s start thinking of muscle as medicine. The benefits go far beyond strength, and the conversation deserves a louder voice in the world of health and wellness.
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Jim Winterborn
Thankyou. Interesting and thought provoking. This will change the conversations I have as a physio in UK primary care.