Our scaffolding bone and muscle
Around the age of 50, a gradual loss of muscle mass sets in, a phenomenon underscored by numerous studies linking this decline to diminished bone density. For women, the onset of menopause can exacerbate this process, while men may experience a decline in testosterone levels.
Thus, the relationship between muscles and bones becomes a focal point in mitigating the mechanisms driving muscular degeneration. Certain nutrients, alongside resistance exercises, play pivotal roles, fostering muscle protein synthesis and bolstering protein intake. While calcium aids bone health, vitamin D facilitates its absorption into the body.
Optimal musculoskeletal health emerges from a multifaceted approach. Pathways such as mTOR, stimulated by IGF-1, underscore the dynamic nature of muscle health. Muscles and long bones respond to both metabolic and mechanical demands, as posited by Frost's mechanostat theory, adjusting themselves within a physiological window to sustain strain induced by physical activity.
As we age, bone mass diminishes, particularly in women post-menopause. The spine undergoes changes, with vertebrae losing minerals and discs losing fluid, leading to compression and curvature. Joints become stiffer, cartilage wears away, and mineral deposits may form, impacting mobility and flexibility.
Lean body mass dwindles, affected by genetic factors and compounded by the accumulation of lipofuscin and fat in muscle tissue. Muscle tone and contractility decline, contributing to fatigue and reduced activity tolerance. Osteoporosis, muscle weakness, and joint problems become common, increasing the risk of falls and injuries.
However, proactive measures can mitigate these effects. Exercise, especially resistance training, preserves muscle strength and bone density, enhancing overall health and vitality. A balanced diet rich in calcium and vitamin D supports bone health, while adequate protein intake promotes muscle repair and growth.
The pursuit of healthspan, where physical strength and vitality accompany longevity, becomes paramount. By embracing strategies that prioritize muscular and skeletal health, we can navigate the journey of aging with resilience and vitality, ensuring not just a longer life, but a healthier one.
Our workshop series consists of four sections, each addressing different aspects of health and well-being. Whether you're interested in heart health, cognitive function, bone health, or gut health, there's something for everyone. Please note that while we provide nutritional and lifestyle information, it does not supersede medical advice and medications.
Workshop 1: The Beating Heart (9th May, 10am-11pm or 6pm-7pm) Explore the factors contributing to heart health and learn how nutrition and lifestyle choices can support a healthy heart, addressing issues like inflammation, oxidative stress, and elevated blood pressure.
Workshop 2: The Mind Connections (16th May, 10am-11pm or 6pm-7pm) Understand the profound connection between the mind and overall well-being, and discover strategies to support cognitive function through nutrition and lifestyle adjustments.
Workshop 3: Our Scaffolding Bone (23rd May, 10am-11pm or 6pm-7pm) Learn about the dynamic nature of bone health and how nutrition and lifestyle choices can maintain optimal bone strength and resilience as we age.
Workshop 4: The Gut Instinct (30th May, 10am-11pm or 6pm-7pm) Explore the intricate ecosystem of the gut microbiome and discover how nutrition and lifestyle interventions can promote overall health and well-being.
Agostini, D., Zeppa, S.D., Lucertini, F., Annibalini, G., Gervasi, M., Marini, C.F., Piccoli, G., Stocchi, V., Barbieri, E. and Sestili, P., 2018. Muscle and bone health in postmenopausal women: Role of protein and vitamin d supplementation combined with exercise training. Nutrients, 10(8). https://doi.org/10.3390/nu10081103.
McLeod, M., Breen, L., Hamilton, D.L. and Philp, A., 2016. Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. Biogerontology, 17(3), pp.497–510. https://doi.org/10.1007/s10522-015-9631-7.