There’s a growing awareness of the importance of maintaining muscle mass as we age.
We lose about 3 to 5 per cent of our muscle mass each decade. So what, you think? No-one has plans for a weightlifting career, but it’s more than just being able to move the fridge unaided.
Less muscle means less control of your body so more bumps and falls. It can also affect bone density, which in turn can mean a higher risk of osteoporosis and broken bones.
It can also just mean daily activities are more difficult and recovering from illness or injury more challenging. And as eostrogen protects muscle mass, women are particularly susceptible to losing muscle as they age and their levels decrease due to menopause.
Muscle mass
So it’s important to keep as much muscle mass as possible, or if you have let things slide, build them back up again. Two simple ways to do that is to increase your exercise regime and your protein intake.
However, a recent study has discovered another piece of the puzzle and bonus health boost, especially for older women, is increasing your intake of fish oil.
In a study conducted by the New Mexico State University, researchers set out to find the results of combining an eight-weight course of weight resistance training with an increased intake of fish oil.
The researchers found that the onset of menopause was often associated with a decrease in cardiovascular and metabolic health. They said while the benefits of fish oil were well known, its potential for improving the health of menopausal women was less well known.
“In premenopausal women, abundant levels of primary female sex hormones, such as oestrogen, provide cardiometabolic protective properties,” the report said.
“However, there is a gradual decline in this hormone with age, potentially rendering older women at higher risk for cardiometabolic disorders.”
Resistance training
The study noted that resistance training was acknowledged as the most cost-effective strategy for enhancing muscle mass, improving physical function and reducing morbidity in older adults.
Resistance exercise involves using weights, resistance bands or your own body weight to strengthen and build up your muscles.
The study involved 20 female participants with an average age of 65. Participants trained twice a week in resistance training and an assigned 10 participants also ate three fish oil tablets with each meal.
Blood tests and physical fitness levels were tested at the start and finish of the eight weeks of training. The training was gradually increased each week.
It was found that while the whole group’s physical function improved across the board, the fish oil group had some bonus benefits. Their grip strength improved, their blood pressure dropped, their triglyceride (body and blood fat) levels improved and they had less inflammation.
Grip strength is an indicator of longevity.
“The combination of fish oil administration with resistance training exhibits potent anti-inflammatory and antioxidant properties, providing potential protection against the onset of various geriatric syndromes linked to chronic low-grade inflammation and/or aberrant oxidative stress in older women,” the study concluded.
Exercise at any age
So what are the takeaway messages? First of all, physical exercise at any age is good for you. Also, resistance training builds muscle at any age, but by adding fish oil the benefits are huge in improving cardiovascular health and reducing inflammation.
If you want to replicate these results, talk to your health professional first. Participants in this study were taking a relatively high dose of fish oil, so it’s best to clear that with a doctor before you proceed.
Do you still maintain an exercise plan? Why not share your experience in the comments section below?
Also read: Aussies lead the way in life expectancy
