In this episode India’s leading Nutrition Expert Ryan Fernando and Chartered Physiotherapist Phillipa Butler get together to guide Women to make the right choices to support Muscle and Bone up to, through and beyond Menopause. Building more muscle may not be a priority for you but if you knew that Muscle drives metabolism and gets busy burning calories when you are inactive you might just have a change of heart.
Ryan says “As we evolve in life we realise that we have to adapt. Our choices of food contribute to longevity, performance and happiness.” and he is on a mission to revolutionise the way we eat. When you combine nutrition and movement you get more bang for your bucks so settle down with a notepad and enjoy this entertaining and educational conversation.
Or you could listen to us chat as you chop some vegetables for your evening meal!
Learn about how your body composition changes in your 30s 40s, 50s and 60s
In your 30s
As a Physiotherapist I have a particular interest in the long term consequences of declining oestrogen levels on muscle and bone. But did you know that we achieve the maximum bone mass in our late 20s. The thicker your bones are at around age 30, the longer it takes to develop low bone density or osteoporosis. However, there are some people who naturally have a lower bone density which is not as a result of bone loss.
Initially the decline is minimal but accelerates significantly during the 5-8 years around menopause when we suffer a net bone loss of up to 10%. This loss is predominantly in the spongy or trabecular bone found at the common osteoporotic fracture sites, the wrist, the hip, and the spine. These areas have a relatively high trabecular bone to cortical bone ratio thus making them vulnerable to fracture. For many women the first time they become aware of a diagnosis of osteoporosis is after they suffer a fracture.
Similarly we reach Peak muscle mass at around the age of 30. A woman’s muscle mass decreases by approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. Reference
In your 40s
Perimenopause comes along bringing a whole raft of potential symptoms that are associated with the menopause transition. You may be familiar with hot flushes but there are a some symptoms you might not be expecting including; disrupted sleep, fatigue, anxiety, depression, memory lapses, poor concentration, irritability, digestive problems, bloating and/or weight gain!
In your 50s
Menopause is defined as going 1 year without menstruation. The average age of Menopause in the UK is 51. It is possible that physical symptoms can improve post menopause. However, the hidden effects of declining oestrogen will continue to occur even in the absence of symptoms.
In your 60s
The rate of decline of muscle tissue (sarcopenia) is even higher after the age of 60. This loss of muscle mass, strength, and function is a fundamental cause of disability in older people. This is because sarcopenia increases the risks of falls and our vulnerability to injury if we do fall over.
The rate of bone loss continues along the trajectory of decline but with increasing cortical bone loss after the age of 65 years. Hip fractures, being “cortical fractures”, become more frequent after the age of 65.
So what can we do?
It is the interaction of the changing hormone levels, exercise levels and nutrition over our lifespan that strongly contributes positively or negatively to these processes and must not be overlooked.
Resistance training will combat the effects of sarcopenia. Studies have found that both resistance training and aerobic exercise increase muscle protein synthesis and improve muscle function irrespective of age and may help counteract some of the effects of ageing. Reference
- On 2-3 days a week undertake activities or exercise to work muscles using weights or resistance bands.
- Build up to 3 sets of exercises with 8-12 repetitions of the maximum weight that can be lifted safely.
- Perform back muscle strengthening 2-3 days/week
Or you could leave the hard work to me and Join me online for Bone Healthy Pilates and Yoga Classes.
Ryan says; “I am the coach that advises no shortcuts. Join me to learn how to make better choices for a healthier, fitter YOU!”
Disclaimer: Please note that any advice we provide in this podcast is for information only. If you are unsure of its suitability for your specific circumstances you should consult your medical practitioner.
