As we discovered in last weeks article you can find here, building muscle has benefits that reach far beyond looking like a snack with our clothes off. We learned that muscle mass is like body armor against the almighty super villain diabetes, that it improves bone health, aids in weight management, and improves cardiovascular health. Obvs, those are all extremely important. But this week we are going to learn about 4 more ways muscle benefits our health. Included in this list is the link between exercise (a requirement for building muscle) and mental health. This one hits home for me.
My family tree is littered with severe mental health disabilities. Some diagnosed and many others, I’m sure, remain undiagnosed. My grandmother suffered from bipolar schizophrenic disorder and unfortunately took her own life when I was 13 years old. My grandfather was a severe alcoholic and although he’s been sober for over 35 years now, suffers from such debilitating anxiety, he can’t work or hold a job to support himself. My father has been diagnosed with bipolar depressive disorder which has made it almost impossible to sustain any kind of meaningful relationship. I could go on, but you probably get the point. This shit is in my blood.
Here’s the good news, I’ve been able to navigate the tumultuous seas of mental health with a good deal of success. For this, I mostly credit 2 things. Number one, my mother, who gave birth to me at a very young age, possessed the wisdom to arrange for me to speak to therapist as soon as I started exhibiting behavior(s) that seemed explosive or incongruent with the norm. Some of my earliest memories are of going into my room after an outburst and listening to cassettes that were designed to calm me down and regain my composure. Just for reference, I was probably about 5 years old. It’s because of this, whenever my behavior has felt beyond my control, I immediately seek therapy. I do not pass go. I do not collect $200. I have no hesitation with this. Especially now that I’m a father, I don’t fuck around with my mental health.
The second reason I believe I’ve been able to keep a handle on my mental health is that I exercise daily. It’s part of my day like brushing my teeth. I don’t even consider not doing it. That doesn’t mean I lift weights or do sprints everyday. But I do move my body intentionally every single day. Some people don’t require this level of adherence to function optimally. I do.
I commit to this because when I have missed, I’m a dick. My wife can attest. I have far less patience (approximately zero) when I don’t exercise. I am a less patient husband, a less patient father and overall, a worse version of myself.
Anyhoot, on to the next chapter of our 3 part journey into the benefits of muscle beyond aesthetics. Let’s get it!
1. Aging & Longevity
Muscle mass plays a crucial role in how we age, impacting our quality of life and independence. Many studies reveal that adults lose about 3% to 8% of their muscle mass per decade after the age of 30, and this rate of decline increases to about 1% per year after age 50. This loss, known as sarcopenia, significantly impairs elderly mobility, increases the risk of falls, and is associated with a higher mortality rate. One sobering statistic highlights the severity of this issue: after the age 70, those who suffer a hip fracture have a 20% to 30% chance of dying within one year following the injury, largely due to complications and reduced mobility. Maintaining or even increasing muscle mass through regular resistance training can mitigate these effects. For instance, research has demonstrated that elderly individuals who engage in regular strength training can reduce their risk of falls by up to 40%. These statistics underline the importance of muscle preservation not just for longevity but for living independently and healthily as we age. Another way I recommend clients think of sarcopenia is to focus on building a reservoir of muscle mass. This way, when we do begin to lose muscle at whatever age, the negative effects will be far less detrimental.
2. Mental Health
As I mentioned, mental health is a personal journey for many of us. The relationship between exercise and mental health is supported by a wealth of scientific literature demonstrating how physical activity, particularly strength training, can be beneficial. When you engage in strength training, your body increases production of neurochemicals not only like endorphins but also brain-derived neurotrophic factor (BDNF), which plays a critical role in brain health. BDNF supports the survival of existing neurons and encourages the growth of new neurons and synapses. A meta-analysis of randomized controlled trials found that exercise can be as effective as psychological therapy or pharmacological treatments in reducing symptoms of depression. Regular engagement in activities that build muscle can provide a stable foundation for mental health resilience.
3. Immune Health
Muscle building contributes to a more robust immune system in several ways. Muscle acts as a protein reserve that the body can utilize during periods of illness to support immune function. Moreover, regular strength training has been shown to enhance the body's anti-inflammatory response. Muscles produce cytokines during exercise, which not only help in muscle repair but also have protective effects on immune health. A study published in the journal "Brain, Behavior, and Immunity" found that those who regularly engage in resistance training have a better immune response, which could be linked to lower inflammation and improved regulation of immune cells. This can lead to a more efficient response to infections and faster recovery times.
4. Endocrine System
Muscles communicate with the rest of the body through endocrine functions by releasing myokines during exercise. Myokines are special proteins that act like messengers, sending signals throughout your body. They help regulate inflammation, aid in repairing tissues, and contribute to overall health. Essentially, myokines are the way your muscles communicate with other parts of your body to help maintain and improve your health after exercise. It's as if your muscles are not only getting a workout but also coordinating a body-wide health update each time you train. These myokines have systemic effects that are crucial for health, including enhancing lipid and glucose metabolism, which helps in maintaining energy balance and nutritional metabolism. The anti-inflammatory effects of myokines could also contribute to reduced risks of chronic diseases such as cardiovascular diseases, type 2 diabetes, and certain cancers. Furthermore, exercise stimulates the release of hormones such as testosterone and growth hormone, which not only support muscle growth but also have profound effects on overall body composition, bone density, and metabolism. This hormonal response is essential for long-term physical health and recovery processes.
And there you have it folks. Part 2 of 3 on why we should all be building muscle to help us live long, healthy, happy lives. And as if the 8 amazing benefits I’ve already shared with your aren’t enough, we are going to spoil you with 4 more reasons muscle mass is a key player in your health and longevity. Stay tuned for the grand finale next week!
References:
Reducing Fall Risk and Mortality:
Scott et al. (2015) emphasize that sarcopenia and dynapenia increase the risk of falls and fractures, especially when combined with obesity. Their review suggests that resistance training, along with proper nutrition, can significantly mitigate these risks by improving muscle function and bone health. (Click here for full study.)
Naimo et al. (2018) report that resistance training frequency is associated with improved muscle quality in aged individuals, which is crucial for reducing the risk of disease and all-cause mortality. This study underscores the benefit of regular strength training in preserving muscle function and mass in the elderly. (Click here for full study.)
Sarris et al. (2008) discuss how regular exercise improves mood and helps relieve depression, specifically highlighting that exercise increases the production of BDNF and beta-endorphins. This study provides support for the role of strength training in enhancing mental health by increasing key neurochemicals. (Click here for full study.)
A review by O'Connor, Herring, and Caravalho (2010) summarizes evidence from randomized controlled trials, indicating that strength training is associated with improvements in anxiety, depression, and cognition among adults. The review specifically points to the impact of strength training on increasing BDNF levels, which supports brain health and could be a mechanism for the exercise-related improvement in mental health outcomes. (Click here for full study.)
Gatta, P., Garnham, A., Peake, J., & Cameron-Smith, D. (2014). Effect of exercise training on skeletal muscle cytokine expression in the elderly. The researchers discovered that resistance training modifies the expression of cytokines in muscle, leading to an enhanced immune response and quicker recovery from infections. (Click here for full study.)
Hoffmann, C., & Weigert, C. (2017). Skeletal Muscle as an Endocrine Organ: The Role of Myokines in Exercise Adaptations. Cold Spring Harbor Perspectives in Medicine. (Click here for full study.)