Don’t Let Muscle Loss RUIN Your Golden Years

For older women, muscle mass can take a nosedive after menopause.

This means more than trouble carrying in the groceries.

Over time, the decline in muscle mass can lead to mobility problems, balance problems, falls, and ultimately a loss of independence.

Staying active is a critical piece of the puzzle.

But now, researchers have discovered a way for older women to restore strength and balance by “SUPERCHARGING” their workouts.

For this study, 20 women, averaging 65 years old, were divided into two groups.

Both participated in two weight-training sessions per week. However, one group also took omega-3-rich fish oil (2,820 mg), while the others didn’t.

ALL of the women—regardless of whether they took the supplement—saw improvements in areas like leg strength and walking speed.

However, those who were ALSO taking the omega-3s experienced improvements in grip strength, which is a measure of longevity. They also saw improvements in heart-related measures like reduced blood pressure and inflammation and improved triglyceride levels.

This makes sense since omega-3s are well-studied for their heart health benefits.

If you’re a woman over 50 and don’t do anything to combat muscle loss, you can expect to lose as much as 10 to 15 percent of your muscle size and strength EVERY YEAR.

But with regular exercise—and key muscle-protective nutrients—you can do more than prevent that muscle loss… you can actually increase your muscle mass.

Doing so will not only make you stronger, but it will also go a long way toward preserving your health and independence as you age.

My preferred way to increase omega-3 is to eat an omega-3-rich diet that includes plenty of salmon, shellfish, avocados, walnuts, and chia seeds.

P.S. Boost muscle recovery for healthy aging.

SOURCE:

Lee, S.-R.; Directo, D. Fish Oil Supplementation with Resistance Exercise Training Enhances Physical Function and Cardiometabolic Health in Postmenopausal Women. Nutrients 2023, 15, 4516.