Heading into Your 40s? Ward off the Silent Muscle Thief

We need our muscle mass for strength and mobility, but it is also metabolically active and helps us to maintain a healthy weight. 

The benefits of muscle mass in women are numerous and impactful, extending far beyond just physical appearance:

• Metabolic Boost: Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. Maintaining or increasing muscle mass helps to boost metabolism, making it easier to manage weight and body composition - especially as hormonal changes during perimenopause and menopause can affect metabolism.
• Bone Health: Weight-bearing exercises, crucial for building muscle mass, also stimulate bone growth and improve bone density. This is vital for women over 40, as they are at an increased risk of osteoporosis due to declining oestrogen levels.
• Improved Balance and Reduced Fall Risk: Strong muscles improve balance, coordination, and stability, reducing the risk of falls and fractures, which are major concerns as women age.
• Enhanced Functional Capacity: Muscle strength translates into better performance in everyday activities like carrying groceries, climbing stairs, and getting up from a chair. This translates to greater independence and quality of life.
• Chronic Disease Management: Muscle mass and strength can help to manage and prevent chronic diseases such as type 2 diabetes, heart disease, and arthritis by improving insulin sensitivity, blood sugar control, and overall cardiovascular health.
• Mood and Mental Health: Exercise and the sense of accomplishment associated with building muscle mass can have positive effects on mood, reducing stress, anxiety, and depression.
• Body Confidence and Self-Esteem: Achieving fitness goals and seeing positive changes in body composition can boost self-esteem and body image.

During the perimenopausal shift, there is a decline in oestrogen levels that contribute to decreased protein synthesis and increased muscle breakdown. In women, oestrogen increases our anabolic response to exercise. Dr Stacy Sims (PhD in exercise physiology) suggests that creatine use and weight lifting are essential to long-term health and longevity in women entering this perimenopausal phase.

A Dynamic Duo: Creatine and Weight Lifting

Creatine, a naturally occurring compound, enhances muscle energy production and promotes muscle growth. Research shows that creatine supplementation combined with resistance training significantly boosts muscle mass and strength in women over 40. 

Tip:

Consider taking creatine (at a daily dose of three to five grams), ideally after workouts.

Common Myths about Creatine

Creatine Causes Kidney Damage: One of the most widespread myths is that creatine can cause kidney damage. However, studies have shown that creatine is safe for healthy individuals when taken at recommended dosages. People with pre-existing kidney conditions should consult a doctor before using it, but there is no evidence to suggest that it harms healthy kidneys.

Creatine Leads to Excessive Water Retention: It's often believed that creatine causes significant water retention, leading to a ‘puffy’ appearance. While creatine can cause some water retention within muscle cells, it doesn’t typically lead to excessive bloating or puffiness, especially when taken in moderate doses.

Creatine is a Steroid: Some people mistakenly believe that creatine is a steroid or has similar effects. Creatine is, in fact, a naturally occurring substance in the body - and is not a steroid. It functions differently by helping to supply energy to muscles, particularly during high-intensity exercise.

Creatine is Only for Bodybuilders: Although popular among bodybuilders, creatine is beneficial for a wide range of athletes and individuals involved in various types of physical activities. It can enhance performance in sports that require short bursts of energy, like sprinting, soccer, and weightlifting.

Creatine Needs to be Cycled: There's a misconception that creatine needs to be cycled (taken for a period and then stopped). While cycling is not harmful, it is also unnecessary. Creatine can be taken continuously without needing to take breaks, as long as it’s consumed at the recommended dosage.

Did You Know?

Creatine is great for gut health and brain health, too, as it increases dopamine levels and mitochondrial function.

Weight lifting, or resistance training, is essential for triggering muscle growth. Dr. Sims emphasises that progressively challenging muscles with weights forces them to adapt and become stronger. This not only counteracts sarcopenia, but also improves bone density, metabolic health, and overall functional capacity.

Tip:

Prioritise strength training over excessive cardio, particularly if you’re a woman over 40. Lift heavy weights two to three times a week, focusing on compound exercises that engage multiple muscle groups.

A Holistic Approach

While creatine and weight lifting are cornerstones, a comprehensive approach is key, so be sure to focus on these diet and lifestyle guidelines, too:

• Protein Intake: Ensure adequate protein intake to support muscle repair and growth
• Nutrition: Consume a balanced diet rich in fruits, vegetables, and whole grains
• Sleep: Prioritise quality sleep for optimal recovery and hormone regulation
• Stress Management: Manage your stress levels to prevent cortisol-induced muscle breakdown

Sarcopenia is not an inevitable consequence of ageing. Women over 40 have the power to fight back and maintain their strength and vitality. By embracing the benefits of creatine and weight lifting, along with a holistic lifestyle, you can age gracefully and confidently.

Remember that it’s always recommended to consult with your healthcare provider before starting any new supplement or exercise program. They can provide personalised guidance based on your individual needs and health conditions.

ABOUT THE AUTHOR

Dr Melinda Whitfield is a family GP, and co-owner of Health with Heart - a holistic wellness solution that includes a warm-hearted practice in Sandton; bespoke corporate wellness programmes; unique retreats and medical travel experiences; an educational podcast and portal; and a community outreach initiative. For more information or to get in touch, follow @health_w_heart on Instagram or @HealthwithHeartDoctors on Facebook, or visit www.healthwithheart.co.za.