Symptoms, conditions and causes

Preserving Your Muscles As You Age

Understanding Hormonal Changes and Muscle Loss with Aging

Both men and women experience hormonal shifts as they age:

  • Women: Menopause, typically around age 50, leads to a drop in estrogen and an even greater drop in progesterone.

  • Men: Hormonal changes occur more gradually, often starting around age 60.

The Muscle Connection: These changes can contribute to sarcopenia, the loss of muscle mass. Since muscle plays a key role in metabolism, this can have negative consequences.

Hormones and Muscle Building:

  • Cholesterol: It's essential for producing hormones like testosterone and estrogen, vital for muscle health. Low-fat diets and statins can potentially harm muscle tissue.

  • Melatonin: This hormone does more than regulate sleep. It also protects mitochondria (your cells' powerhouses). Melatonin declines significantly with age.

  • Luteinizing Hormone (LH): As men age, LH levels often increase, which can be countered by boosting melatonin.

6 Ways to Support Your Muscles as You Age:

  1. Get the Right Light: Infrared light from the sun, fire, or candles may boost melatonin production.

  2. Exercise Regularly: Resistance training is crucial for building and maintaining muscle mass.

  3. Prioritize Protein: Aim for 0.8-1.2 grams per kilogram of body weight daily from high-quality animal sources.

  4. Don't Fear Cholesterol: Dietary cholesterol from meat and dairy is essential for hormone production.

  5. Consider Pregnenolone: Start with 30 mg/day for women, 100 mg/day for men. This hormone supports muscle health.

  6. Try DHEA: Start with 25 mg/day for women, 100 mg/day for men. DHEA also promotes muscle growth.

Last updated: Mar 27, 2024 17:50 PM