On the morning of December 31st, I was sitting in bed, cup of coffee in hand, reading people’s New Year’s resolutions on Facebook. What they wanted for the year that was about to begin, based on the experience of the year that was just ending. Resolutions full of emotions and optimism. I stopped reading and looked out the window. The sky was beginning to lighten toward the east. A new beginning. What do I want most in the coming year? What should I choose from the multitude of desires that animate me? And what is most important to me in the near future?
My gaze fell on my wrists. All those little joints, bones and tendons poked curiously, covered with a thin layer of skin. I pulled my pajama sleeve up to my elbow and felt my forearm. The bones felt really good with just a bit of meat on them. I tensed my muscles. Which muscles? They weren’t really around the area. That’s when I knew what my main resolution would be for the coming year: to increase my muscle mass.
Muscle mass is much more important than we think
I immediately started researching the importance of muscle mass, and what I found out left me dumbfounded. Muscles are much more important in the economy of the body than we imagine. They have multiple roles, not just to support our body and help us open the lid of the jam jar. Here, in a nutshell, is what muscles do in the body.
The functioning of the musculoskeletal system
Muscle mass is responsible for movement, stability and posture. Muscles help maintain balance and motor coordination, allowing daily activities to be performed.
Protection against osteoporosis
Nowadays, osteoporosis can occur at any age. Factors such as modern diet, lack of exercise, smoking, excessive alcohol consumption and medical conditions such as some autoimmune diseases can favor the onset of osteoporosis at a younger age, not just in old age. Muscle mass stimulates bone growth and the secretion of growth factors, and the mechanical pressure exerted on bones strengthens their structure.
Acceleration of metabolism
Muscle mass has a significant impact on metabolism. Muscles are metabolically active cells that consume energy at a higher rate than other tissues. Therefore, the more muscle mass we have, the higher our metabolic rate, which can help burn calories and maintain a healthy body composition.
Maintaining body weight
Muscle mass helps maintain a healthy body weight. Because muscle burns more calories than fat, people with more muscle mass have a higher basal metabolic rate, meaning they burn more calories at rest than those with less muscle mass.
Protection and prevention of injuries
Muscle mass helps protect joints, bones and other tissues during physical activities. Strong muscles provide support and stability, reducing the risk of injury and trauma.
General health
Muscle mass is associated with a number of general health benefits, such as improving cardiovascular function, reducing the risk of chronic diseases such as type 2 diabetes, keeping blood sugar under control, increasing bone density and supporting mental health by releasing endorphins.
Foot health
In Taoism, the health of the feet is said to be most important, as they are considered the foundation of our balance and stability. Taoists believe that the feet are responsible for supporting the entire body and connecting it to the earth’s energies. If the feet are not in good condition, there is a risk of energy imbalance and instability, which can lead to health problems.
In Taoism, the feet are believed to be related to the wood element in traditional Chinese medicine, which symbolizes growth, development and vitality. By having healthy and strong feet, we can maintain better balance throughout the body and support the body in performing its functions. Muscles ensure the health of the entire foot and all its components (nails, skin, blood and lymph vessels, joints and tendons).
What happens to muscle mass in menopause?
Menopausal muscle mass is vital. It is important not only in looking good in Instagram photos, but also in maintaining posture, ensuring balance, maintaining an appropriate weight, reducing troublesome symptoms such as hot flashes and night sweats, reducing the risk of chronic “old age” diseases, such as type 2 diabetes, osteoporosis and cardiovascular disease, keeping blood sugar under control and supporting mental health affected by hormonal fluctuations.
I have been post-menopausal for 4 years. For me, the fastest and most drastic changes were those involving the skin and muscle mass. Maybe I’ll write about the skin another time. It is disturbing from an aesthetic point of view, but in terms of health, it only has a psychological impact, it is not pleasant to see how your skin “withers” so quickly. In the case of muscles, however, the health of the whole body is involved.
After menopause, women tend to lose muscle mass at a faster rate than before, around 1-2% per year. Loss of muscle mass has a name, it’s called sarcopenia. There are 2 main reasons why this happens: declining levels of estrogen, progesterone and testosterone in the body and aging. Other causes can be added to these: chronic autoimmune diseases, lack of movement or improper diet.
Loss of muscle mass after menopause is associated with a number of negative health consequences: increased risk of obesity, type 2 diabetes, osteoporosis, cardiovascular disease and frailty. It can also lead to decreased metabolism and increased excess body fat. All this leads to a low quality of life in the latter part of life, the fast approaching old age.
Can muscle mass be restored in menopause?
If you didn’t pay attention to your muscles in your youth, and you want to ensure a comfortable old age in terms of health, there is good news. Yes, muscle mass can be restored. After a period of inactivity, muscles go into muscle atrophy, meaning they begin to weaken and decrease in size. And after menopause, this process is accelerated due to the loss of estrogen secretion and aging.
However, muscle mass can be largely recovered, even in menopause, if we are determined, disciplined and persistent. How we can do this, see in the next article.
