Unlocking Longevity: Essential Strategies for Muscle, Bone, and Brain Health

Achieving longevity and optimal health may not be a simple matter of taking a supplement, or following a specific diet, or adopting a single exercise routine. True longevity and well-being is more likely to be a combination of all three. Through a series of lifelong habits that build the health of our muscles, bones, and brain, we can achieve longevity and optimal health, and feel great in the process.

The human body is a complex organism, several systems operating both separately and in concert with one another. When one system is out of balance, other systems can be affected and soon follow. Of course, the opposite is true, that when our systems are thrumming in balance, they sing together in perfect harmony, and we’re able to achieve amazing things, including longevity and optimal health well into our golden years.

So how can we tune our bodies to play at the perfect pitch for as long as possible? Let’s take a look at some strategies to keep three of our essential systems in optimal health.

Muscle Health and Aging

By the time we’re blowing out 30 candles on our birthday cakes, we’re at the starting point for losing muscle mass. Hormone levels begin dropping, and we don’t participate in as much physical activity, which leads to a reduction in muscle, around 3-8% per decade.

Unless we regularly weight train, the average person loses between 4-6 pounds of muscle every ten years.

This involuntary loss of muscle is called sarcopenia, and it accelerates as we age. Losing muscle can contribute to a decline in our physical health in the following ways:

• Slowing metabolism
• Gaining weight
• Increasing the risk of metabolic syndrome, which is the cluster of conditions that lead to greater risk of heart disease, stroke, and Type 2 Diabetes
• Compromising stability and balance, which increases the incidence of falls, fractures, and long-term problems from injury
• Contributing to poor posture and diminished activity levels

None of this is inescapable. We can save our muscle mass through a concerted effort to maintain muscle and keep toned. Preventing muscle loss is much easier than regaining what’s lost.

How Preserving Muscle Mass Improves Longevity and Well-Being

Optimizes metabolism – Muscle requires more calories to maintain its energy than fat, so it naturally boosts our body’s metabolic rate. This has a stabilizing effect on blood sugar levels and insulin sensitivity.

Strengthen immune responses – Muscles produce myokines, molecules that improve our defenses against infection and illness, and help us recover from injury. Myokines are also responsible for how skeletal muscle communicates with other organs like the liver and the brain. Myokines are being studied for their roles in longevity and sarcopenia.

Prevent disease –  Regular exercise reduces the risk of chronic inflammation, but that’s not all. Consistent exercise also improves heart health, boosting circulation because muscles require a steady source of oxygen, which strengthens the heart and lowers blood pressure. 

Furthermore, building and strengthening muscles works to improve bone and brain health.

Boost bone health – Muscles promote bone growth and bone density, not only through myokines, but also by putting stress on the bones, which prompts bone-forming cells to grow. This occurs during strength training as muscles are worked, resulting in stronger, denser bones that are more resistant to osteoporosis.

Improve cognitive function – Muscle’s production of myokines has added benefits, including potential protection against neurodegenerative diseases like dementia.

Support mental health – Regular exercise can reduce symptoms of depression and anxiety while simultaneously improving self-esteem and confidence. Building strength and toning muscle assists brain health through memory preservation, improving attention span, processing speed, and focus, all of which are valuable as we age.

Bone Health and Longevity

Research shows a strong connection between bone density and longevity. The correlation is that the higher the bone density, the greater the lifespan. 

Exercise, like with muscles, can improve bone health, preserving bone mass and preventing bone cell death. There is evidence that physical activity reduces the risk of falls by improving balance and developing stronger muscles. In the long-term, this leads to a peak of bone mass and delays the onset of age- or menopause-related osteoporosis.

It seems with each body system, physical activity is a cornerstone of overall health, along with nutrition. Aerobic exercises, like walking, swimming, cycling, or jogging, improve cardiovascular health and stamina. Strength training supports muscle growth and bone density, improved mobility, and independence while reducing fall risk.

Flexibility and balance exercises, such as yoga or even martial arts, can improve range of motion, stability, endurance, coordination, and balance that also reduce fall risk with age. Combining these exercise types may offer a well-rounded regimen with multiple benefits that support longevity health.

Brain Health and Longevity

For optimal brain health geared toward longevity, there are a few key strategies experts have researched and identified. Physical activity, again, is a foundational practice for optimal health, including for the brain.

Mental health also plays a crucial role in the longevity puzzle. Conditions such as chronic stress, depression, and anxiety have a negative impact on physical health. With a few simple lifestyle practices, we can improve our general mental health:

• Physical activity
• Good sleep habits
• Social engagement
• Mindfulness and meditation

But there’s more to the brain than mental health. Brain health also requires habits that support its optimal physical function.

Healthy nutrition – Eating a diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats can optimize brain function. Including omega-3 fatty acid-rich foods, like salmon or flaxseeds is also beneficial. Avoid processed or sugary foods and foods high in saturated fat. Drink plenty of water.

Prioritize sleep – Restorative sleep is critical for optimal brain function. It’s best to have a regular turn-in time, and to practice a routine that signals to the brain you’re powering down for the night. Speaking of powering down, put screens away for a bit before bedtime, and engage in a relaxing routine that enhances sleep rather than impedes. Meditation, reading a physical book, deep breathing, etc, are all conducive to a good rest. Aim for 7-8 consistent hours of sleep per night.

Manage stress – Chronic stress can impact brain function and minimize brain health. Practice stress reduction techniques like deep breathing or meditation, and engage in relaxing activities that help you reduce stress levels. Practice self-care as often as you can.

Engage socially – We are social creatures, and while we all need our space sometimes, too much is isolating. Maintaining strong friendships or connections with families is great for cognitive function. If you’re in need of friends, community activities or volunteer work are great places to find like-minded individuals to interact with. 

Along with physical activity work that helps muscle and bone health as well, these steps should help your mind stay sharp and active for years.

While longevity and optimal health have a long history of research and we’re finding new paths forward with supplements to help improve our chances of a long and happy life, adopting healthy habits for bone, muscle, and brain health optimizes our chances. EllieMD is your trusted source for the latest information on longevity research.