The Role of Hormones in Muscle Health: Why It Matters as We Age
- HonorYourBody
- Oct 29, 2024
- 2 min read
Updated: Nov 8, 2024
by Kimberly Walker, BS, EP
Did you know that the natural decline in hormones like estrogen, progesterone, and testosterone during menopause can lead to muscle loss? As we age, especially through and beyond menopause, these hormonal changes can significantly impact muscle mass and overall strength, which in turn raises the risk of falls and injuries.
Hormones play a critical role in maintaining muscle mass. Estrogen, for instance, has a protective effect on muscles and bones. With lower levels of estrogen during menopause, women may notice a quicker decline in muscle strength and endurance. Testosterone, though present in smaller amounts in women, also supports muscle health and contributes to maintaining strength and energy levels. When both estrogen and testosterone decrease, the body’s ability to maintain and build muscle is affected, which may lead to a higher risk of falls and bone fractures as we age.
The rate of muscle loss can be surprising. Muscle mass typically decreases by about 3–8% per decade after age 30, but this decline speeds up even more after 60. Loss of muscle mass and function, a condition known as sarcopenia, can make simple tasks like climbing stairs or getting out of a chair more challenging and can compromise mobility and balance. According to the CDC, one in four Americans aged 65 and older falls each year, and after the first fall, the risk doubles. This statistic underscores the importance of muscle health not only for maintaining mobility but also for preventing life-altering injuries.
So, what can be done to support muscle health as we age? Hormone management, strength training, and a balanced diet rich in protein and essential nutrients can all contribute to preserving muscle mass and function. Strength training exercises, like resistance training, weightlifting, and even bodyweight exercises, are highly effective at building and maintaining muscle. These exercises also help strengthen bones and improve balance, providing a double benefit for fall prevention.
Hormone management may also be beneficial, especially for women experiencing symptoms of menopause. Consulting with healthcare professionals can help you explore hormone therapy options to support muscle health and overall well-being. However, hormone therapy isn’t the only solution—holistic approaches that include exercise, nutrition, and lifestyle adjustments can also be highly effective.
Ultimately, supporting muscle health isn’t just about physical strength—it’s about enhancing quality of life, staying independent, and protecting our bodies at every stage. By focusing on strength training, hormone health, and balanced nutrition, we can age with resilience and confidence.
If you’re ready to prioritize your health and find support on this journey, join the Honor Your Body community! Our app and membership are designed to guide women like you through every stage, with access to nutrition support, tailored fitness programs, hormone management, mental health tools, expert guidance, and a supportive community. Together, we can stay strong, empowered, and connected.
Join the Honor Your Body Group, App and community today at www.honoryourbodynow.com!
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