Waning Muscle Strength Is a Hidden Warning
By
Dr. Scott Olson, ND
Posted June 12, 2023
Losing some strength is a natural part of aging. That’s when you start to slow down a little.
But there’s a fine line between normal muscle loss and too much.
When you start to have a lot of trouble getting up, walking, sitting down, or gripping things in your hand, you may have CROSSED that line.
But it’s not just the loss of mobility that’s a problem. Developing the dreaded “senior shuffle” could also be a sign of something far MORE sinister looming just over the horizon.
According to new research published in the Journal of Cachexia Sarcopenia and Muscle, a more dramatic slowdown later in life could be a red flag for dementia.
The study focused on two measures of physical health:
- grip strength
- the timed-up-and-go (TUG) test
Grip strength is just what it sounds like. Researchers test how strongly you can hold onto something.
For a TUG test, they time how long it takes you to rise from a chair, walk three meters (nine feet), turn around, and then sit back down. It’s a good way to judge muscle strength.
The research revealed that when older folks have low grip strength and a low TUG test, they’re far more likely to eventually develop dementia.
In fact, women with the WEAKEST grip strength were TWICE as likely to be diagnosed with dementia as the strongest women. And both men and women with the slowest TUG test times were TWICE as likely to develop dementia as their speediest peers.
Now there is a bit of a chicken-and-egg situation here. Does staying in shape reduce dementia risk? Or does dementia lead to a drop in physical strength?
But data gathered from earlier studies lean towards the first scenario. This means keeping your muscles in shape could help keep your brain in shape.
Regardless of age, the MOST critical factor in developing and maintaining muscle is, of course, exercise: Regular walking is a great place to start, increasing your speed and distance as you gain strength.
But don’t stop there. And in some resistance exercises too.
Consider going to your local gym to have someone help you choose the muscle-building exercises that will work best for you. They can also help you with your form so you do them safely and get the most benefits.
But you can also check out free videos on YouTube that feature strength-building for seniors.
It’s also essenital to provide your body with the muscle-friendly nutrients it needs. And that includes the following:
- Magnesium helps build muscles, promotes muscle relaxation, and prevents cramping.
- Vitamin D is necessary for strengthening bones. Plus, it supports muscle growth and maintenance by helping to produce testosterone in both men and women.
- Protein is essential for muscle building and repair. Be sure to eat a wide variety of proteins such as meat, poultry, fish, eggs, and dairy.
- Vitamin B12 is vital for oxygen delivery to muscles.
As always, check with your doctor BEFORE starting on any new supplements.
P.S. When you’re frail, you’re vulnerable. You’ve lost your built-in reserves, so even minor changes, such as an infection, can trigger major declines in your health. THIS potent combo can dramatically reduce your risk.
Source:
“Impaired muscle function, including its decline, is related to greater long-term late-life dementia risk in older women,” Journal of Cachexia, Sarcopenia, and Muscle, First published: 19 April 2023, doi.org/10.1002/jcsm.13227
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
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...
Is Your Heart Older Than YOU?
Maybe you feel young for your age. Good energy, decent sleep, eating your veggies. But what if I told you your heart might be a decade older than the rest of you? That’s exactly what researchers at Northwestern University found in a new study published in JAMA Cardiology. The average American woman’s heart is about...