Build Strength as You Get Older! (Part 2)

Flexibility and Nutrition

In our last blog we covered data regarding building strength as you get older, as well as the importance of having a functioning nervous system. If you have not read it, you can read it here. Today we continue that discussion to further cover data regarding flexibility and nutrition.

Comparison of normal muscle mass and disintegrating muscle mass.

A Little Recap

Let’s start with a reminder that as we age, we lose muscle mass and skin thickness and the medical term for this is sarcopenia (from Sarco-flesh and penia-loss.) With the loss of muscle mass, we begin to lose strength, flexibility and balance. The number one cause of death in persons age 75 and over is falls. This is related to loss of strength and balance. This is something everyone should be thinking about in their 50s and 60s, but it is never too late to start. You will be amazed at the difference you can make in building your strength with a little work.

Regarding Nutrition

The primary nutrient related to maintaining muscle mass is protein. (From Greek, proteios means the first rank. Protein is considered the first and most important nutrient.) Your brain is made up of protein and fat and these nutrients need to be constantly replenished to keep your brain sharp and fully functional.

Protein Digestion

Protein is your best friend in maintaining your muscle mass and mental acuity. Notice I did not say you need a high-protein diet. It does not matter how much protein you eat if you are not digesting and absorbing your nutrients well. Protein is also the hardest nutrient to digest especially as we get older. In our office, we do a nutrition and digestive work-up to tell us how well you are digesting proteins, carbs and fats, and how well you are absorbing your nutrients. This is of the utmost importance if you are interested in preserving your muscle mass and maybe even increasing your muscle mass as you age.

What About Flexibility?

When I was in chiropractic college, we learned that the spine had two main functions. One was strength and the other was flexibility. As we age, the discs in our back tend to get smaller and they dry out (this is referred to as dessication.) As a result, we are less flexible.

Flexibility is now being linked to longevity as well. A Brazilian study from 2005 to 2012 with more than 2000 participants compared mobility to mortality. It showed that the more mobile and flexible someone is, the longer they lived. In the study, participants were asked to sit on the ground and then stand. (Sounds pretty simple, doesn’t it?) And then from a standing position, they were asked to sit on the ground. One point was deducted each time a hand or knee was used for support when trying to accomplish the task. For each point scored, there was a 21% increased likelihood of death within the study period.

Begin a Program of Strength and Stretching

Now to be fair, it is not only flexibility that these movements (above) test, it is also strength. You can see though that as flexibility and strength diminish (with age or circumstance), our likelihood of death increases quite noticeably. Maybe it is time to begin a program of stretching and strengthening. In terms of quality of life, the more flexible and strong we are the more likely we can continue to lead an independent and productive life. In an emergency, we need to be able to walk briskly or even run for a short distance. We need to be able to put our carry-on bag in the compartment above our airline seat. For many of us this is not possible. If we can regain enough strength and flexibility to be able to do these tasks our quality of life will improve and the length of our lives will improve also. This is a great return for a small investment.

Happy New Year!

As a New Year’s resolution, if you would like to improve your nutrition, your strength and your flexibility, come in for a consultation and let’s get you started. An added bonus, if you have a health savings account (HSA) from 2024 that still has money to use (and if your plan allows extra time to spend it in 2025) you have a wonderful opportunity to use those funds.

Rest assured we work with everyone to help them achieve their goals within a budget, and within a set time frame. You can feel confident that after your program is complete, you will have the knowledge and know-how to continue on your own. And, if you need us we are always available for added support with our maintenance programs.

Give our office a call at (408) 984-7444 to set up a consultation to get started on the road back to health that can include more strength and flexibility, more energy and vitality. (And you will look better, too!)

To your health,