Why Building Muscle Matters for Your Heart and Overall Health

Why Building Muscle Matters for Your Heart and Overall Health

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When we think about improving our health, the usual advice is to get moving—exercise more, eat better, and manage stress. While all of these are important, there’s one often- overlooked superstar in the health equation: your muscles. Did you know that building and maintaining muscle can have a profound impact on your heart, metabolism, and overall longevity?

Let’s explore why your muscles are more than just a source of strength and how nurturing them supports a healthy, vibrant life.

Muscles: Your Body’s Hidden Powerhouse

Muscles do so much more than help you lift, carry, and move. They are metabolic and endocrine powerhouses, influencing key bodily functions like:

- Blood sugar control: Skeletal muscle helps regulate insulin and glucose, lowering your risk of diabetes.

- Fat metabolism: Muscle tissue actively participates in breaking down fats, contributing to a healthy metabolism.

- Inflammation and oxidative stress: Healthy muscles help manage inflammation and protect cells from oxidative damage.

- Heart and circulation: Muscles promote arterial flexibility and reduce stiffness, which supports heart health.

In short, strong, healthy muscles play a critical role in keeping your body running efficiently.

Muscle and Cardiometabolic Health: The Evidence

Research consistently highlights the connection between muscle health and cardiometabolic health:

- A 2020 study found that middle-aged and older adults with higher muscle mass had an **81% lower risk of cardiovascular disease (CVD)** compared to those with lower muscle mass.

- A 2024 study showed a strong link between muscle strength (as measured by grip strength) and reduced CVD risk, suggesting that muscle strength could be a helpful early marker for heart health.

Muscle doesn’t just support movement—it’s an essential part of disease prevention and long-term vitality.

The Aging Muscle Challenge: Sarcopenia

As we age, muscle loss becomes a reality. Sarcopenia, a condition marked by declining muscle mass and strength, starts as early as our 30s and accelerates over time. Left unchecked, sarcopenia increases the risk of chronic diseases, including CVD, and contributes to inflammation, fat gain, and frailty.

The good news -this isn’t inevitable. Lifestyle changes, including exercise and nutrition, can slow muscle loss and even rebuild what’s been lost.

Building Muscle for Better Health

The functional medicine approach prioritizes personalised strategies that align with your goals, lifestyle, and health needs. Here’s how you can build and maintain muscle to support your heart, metabolism, and overall health:

1. Get Moving: Prioritise Strength-Building Exercises

Strength training, like resistance exercises, is one of the most effective ways to build muscle and support heart health. Even small improvements in strength can reduce your risk of chronic disease.

Start with exercises like bodyweight squats, resistance bands, or light weights, and gradually increase the intensity as your strength improves.

2. Increase Your Protein Intake

Protein is the building block of muscle. While the standard recommendation is 0.8 grams of protein per kilogram of body weight, studies suggest this might not be enough, especially if you’re active or aging. Aiming for 1.2–2.0 grams per kilogram may be more effective for muscle growth and maintenance.

Pro tip: Spread your protein intake throughout the day for better muscle-building effects.

3. Support Muscle Health with Key Nutrients

Certain nutrients can enhance muscle quality and prevent loss:

- Vitamin D: Supports muscle strength and reduces the risk of falls.

- Omega-3 fatty acids: Help reduce inflammation and promote muscle repair.

- Magnesium and B vitamins: Aid in energy production and recovery.

4. Reduce Sedentary Time

Even if you exercise regularly, long periods of sitting can counteract the benefits. Break up sedentary time by standing, stretching, or taking short walks throughout the day.

5. Make It Sustainable

The best plan is one you’ll stick with. Choose activities you enjoy, set realistic goals, and celebrate your progress. Building habits takes time, but consistency is the secret to long-term success.

It's never too late to start!

Whether you’re 30, 50, or 80, you can always improve your muscle health—and by doing so, you’ll be investing in your heart, metabolism, and overall vitality. Let’s work together to develop a personalised plan that fits your lifestyle and goals.

Want to learn more? Book a consultation and let’s design a strategy to support your muscle health and unlock the benefits for your entire body. Your future self will thank you!

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