5 everyday habits that make women stronger (and can slow down ageing)

As we age, a lot of things in our bodies change, especially in women, as they age normally lose muscle mass and strength, a condition called Sarcopenia.

The loss makes simple activities like walking, lifting, and bringing groceries home difficult. Sarcopenia is an age-related progressive skeletal muscle disorder primarily characterized by a reduction in skeletal muscle mass, decreased muscle strength, and impaired physical function. It affects about 13 percent of adults 60 and older and up to 50 percent of adults 80 and older. According to a new study that was published in Nutrients, there is a clearly defined and effective method that women can use to contribute to reversing this unhealthy trend.
The study assessed 21 trials involving over 1,200 women with primary sarcopenia. The participants were an average of 71 years old. Researchers made a comparison between three approaches: exercise and protein supplementation as isolated measures, and in combination. The researchers focused on three outcomes: muscle strength, muscle mass, and physical function.

The results showed the most benefit in women who combined resistance exercise with protein supplementation. Gains included greater handgrip, improved walking speeds, and gains in arm and leg muscle mass. Knee extension strength was improved by exercise alone, which supports standing and stair climbing movements. Protein supplementation alone did not result in changes in any area that was tracked.

The research affirms that resistance or strength training is required. AS women get older, they need to attempt to do resistance training at least two times a week. Body weight, resistance bands, and light weights may be employed and this will also maintain muscle strength, facilitates movement daily, and protects against falls. If one makes it a point to practice strength training, it will support joint mobility, balance and enhance bone density.

Protein is needed for muscle repair and build-up. Women should try to consume a minimum of 0.8 grams of protein per kilogram of body weight daily. Include protein-rich foods such as eggs, lean meat, legumes, milk, soy, nuts, and seeds. If it is difficult to get enough protein from foods, a health professional may recommend an ideal supplement. Consistent protein intake helps maintain lean body mass and supports tissue recovery.

In addition to resistance training, try and remain generally active through walking, stretching, or swimming. Physical activity improves circulation, maintains flexibility, and supports overall health. Even moderate movement helps slow the progression of sarcopenia. Daily movement boosts mood, supports cardiovascular health and reduce stiffness in the body.

Although the study didn’t directly examine smoking-it’s a well established that smoking causes inflammation and accelerates both muscle and bone loss. Quitting is one of the best steps you can take to protect your strength, preserve mobility, and reduce the risk of injury as you get older.

The study only highlights the importance of protein in building muscle mass but it is well established that other nutrients such as calcium, vitamin D and healthy fats, all play a vital role. Eating a well-balanced nutrient rich diet includes vegetables, fruits, whole grains, and quality protein helps support both muscle and bone health as we age.