At-Home Test Predicts Your Longevity?
By
Dr. Scott Olson, ND
Posted January 13, 2023
Dear Living Well Daily Reader,
These days it’s common to have a blood pressure cuff at home.
They’re a great way to monitor your health and can help track the effects of your supplement and exercise routines.
But another simple tool can provide even GREATER insights into your health. And most folks have never heard of them before…
They’re easy to find and typically cost LESS than most at-home blood pressure machines.
I’m talking about a dynamometer. It’s a tool that measures handgrip strength.
And incredibly, owning one is an awful lot like having a crystal ball when it comes to your health status.
Recent research reveals it can help predict life expectancy and warn you of serious health threats heading your way.
If you’re a regular Living Well Daily reader, you know I’m always urging folks to work on keeping their muscles in tip-top shape as they age.
That’s because the amount of healthy, strong muscle you carry is directly linked to your health and longevity.
Scientists and doctors can literally use measurements of lean body mass (the amount of muscle you have) to predict how long you’ll live. In fact, muscle mass is one of the BEST longevity predictors we have.
In a recent study, a group of researchers used a dynamometer to see if testing handgrip strength was a good stand-in for whole-body muscle mass. And it was.
Their research, published in the journal BMJ Open, confirmed a strong link between the strength of your grip and how long you live.
Past studies have uncovered a connection between handgrip strength and heart and lung issues. Plus, research shows poor handgrip strength is linked to a shorter lifespan.
Incredibly, this method of predicting health and longevity works not just for older people but for younger folks too!
Typically, you first spot a loss of handgrip strength when something that’s always been easy to do becomes challenging (or impossible), like opening jars or carrying groceries into the house.
Generally, a healthy handgrip strength for men is around 72.6 pounds, measured on a dynamometer. While healthy women should expect to squeeze about 44 pounds. Consult with your doctor about the best goal for yourself based on your age and health.
But while having low muscle mass can be a sign of an underlying condition, the opposite is true too. If you work to maintain and build your muscles as the years pass, it can help you stay healthier and live FAR longer.
Exercise is the key to muscle building, of course. And for the best results, that means a combination of aerobic exercise (such as walking, biking, swimming, and golf) and weightlifting.
Plus, you can support those growing muscles with nutrition. You should be sure to get enough of the following five critical nutrients to grow and maintain healthy muscles.
- Magnesium builds muscles, promotes muscle relaxation, and prevents cramping.
- Iron helps bring oxygen to your muscles. This is critical because, without enough oxygen, your muscles can’t function properly. Don’t take iron supplements if you’re postmenopausal or a man unless you have a blood test proving you’re low and your doctor has advised you to. Eat iron-rich foods instead, such as red meat, pork, poultry, seafood, dark leafy greens, and beans.
- Vitamin B12 also supports oxygen delivery to your muscles.
- Vitamin D is necessary for immune function and to strengthen your bones, of course. But this vital vitamin is ALSO crucial for muscle growth and maintenance. D helps build testosterone levels, which is critical for bone and muscle building in both men and women.
- Protein is absolutely essential for building muscles and promoting their repair.
P.S. Research published in the Journal of Applied Physiology uncovered a quick and easy way for older adults to build and maintain muscle… “activity snacks.” I’ve got all the details RIGHT HERE.
Source:
“Thresholds for clinical practice that directly link handgrip strength to remaining years of life: estimates based on longitudinal observational data” by Sergei Scherbov, Sonja Spitzer and Nadia Steiber, 22 July 2022, BMJ Open. DOI: 10.1136/bmjopen-2021-05848
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Stop Obsessing Over Diet Trends
Can we stop with the endless diet debates already? Every other week there’s a new headline shouting about which diet is best for weight loss, heart health, or diabetes. Paleo, keto, low-carb, high-protein… it’s exhausting. And now, a new meta-analysis is out comparing the Mediterranean diet, the DASH diet, and something called AHEI (that’s “Alternative...
A New Reason to Ditch Processed Junk
If you’ve ever walked the inside aisles of your local grocery store and thought, “This is all just junk,” your instincts were spot on. A new study published in the journal Thorax just added another red flag to the list of dangers linked to ultra-processed food—a 41 percent higher risk of lung cancer. That’s right....
When Being Winded on Stairs Is Serious (And When It Isn’t)
I had an athlete visit me recently because he experienced shortness of breath while climbing stairs. He is in great shape, so he was worried about what it might mean. “Doc,” he said, “I run five miles three times a week. Why am I huffing and puffing after two flights of stairs?” His concern is...
Study EXPOSES Hidden Danger Lurking in Your Car
We think of our homes and cars as safe havens. But according to a startling new study, they may be flooding your lungs with microscopic plastic particles—every single day. Researchers in France recently found that adults inhale an average of 68,000 microplastic particles daily from indoor air alone. To put that in perspective, that’s about...
Mailbag: Is Modern Food Making You Snore?
“What can cause snoring, and is there a way to correct this issue?” —Seeking Silence Hi Seeking, Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you....
Simple Food Swap SLASHES Dementia Risk 28%
Let’s be honest… who would jump at the chance to cut their dementia risk by 28 percent. And no, you don’t need to run marathons, survive on broccoli, or learn to play the zither (whatever that is) to make it happen. All it takes is one easy swap—something that’s probably already in your refrigerator. Researchers...
This SMART Floss Exposes Hidden Health Danger
Scientists have created dental floss that doesn’t just clean between your teeth—it also tracks your stress while you’re flossing. Now, I know what you’re thinking… “Great—now even flossing is going to stress me out by telling me how stressed I am.” But this fascinating new tool from Tufts University could be a game-changer for understanding...
Is This "Safe" Sweetener Damaging Your Brain?
The headlines are alarming… “Popular Sugar Substitute Linked to Brain Cell Damage” and “Erythritol Could Damage Critical Brain Barrier” are just two of the dozens I’ve spotted recently. But before you toss every sugar-free product in your pantry, let’s take a closer look at what this study actually shows—and what it doesn’t. The latest research...
This Summer Threat Could SPIKE Your Blood Sugar
Picture this… It’s another scorching hot summer day. You crank up the air conditioning while watching the weather forecast, which predicts yet another “record-breaking” heat wave. It’s starting to feel like just another miserably uncomfortable summer. But what you might not realize is that—if you have diabetes—those rising temps could do far more damage to...
Move Over Yogurt—5 Foods That Pack MORE Probiotics
Let’s talk about your gut. The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy. I’ve written often about how vital it is to maintain a healthy microbiome. And you might have dutifully added yogurt to your shopping...