Muscle health is often overlooked in discussions about women's wellness, yet it plays a crucial role in overall health and quality of life. As women age, especially during menopause, maintaining strong muscles becomes even more essential. The following article will discuss why muscle health matters for women and how it intersects with the menopausal experience, while also providing practical nutrition tips on how you and your loved ones can prioritize muscle health to be empowered with independence and overall wellness to the lead active, fulfilling lives you desire.

Menopause is a natural process that every woman will experience as part of the life cycle when approaching middle age and beyond. In Singapore, most women experience menopause between the ages of 45 and 55 years, with the average age of onset at around 50 years¹. It usually lasts about seven years but can be as long as 14 years². The hormonal shifts that occur during menopause can lead to muscle loss and decreased strength if not addressed proactively.

Strong muscles are the foundation of physical strength and independence, enabling one to tackle daily tasks with confidence. Additionally, muscle tissue plays a vital role in supporting bone health, mental health, chronic disease prevention and overall well-being. By prioritizing muscle health, women can enhance their quality of life and maintain vitality as they age.

1. Bone Health: Strong muscles exert force on bones, stimulating bone density and strength. This is especially crucial for women, as they are at 4X higher risk of Osteoporosis compared to men³, a condition characterized by weak and brittle bones. In Singapore, one in three women over 50 years old has osteoporosis⁴. Building and maintaining muscle mass can help mitigate the risk of osteoporosis and related fractures.

2. Mood and Mental well-being: Hormonal fluctuations in the pre and during menopausal cycle may result in many women experiencing mood swings, anxiety, and even depression. Via the Muscle-Brain connection, good muscle health that provides one with the ability to stay active via engaging in physical exercise, helps release endorphins, the body's natural feel-good chemicals, to help boost mood and overall well-being^5,6.

3. Chronic Disease Prevention: Strong muscles are associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. A recent study in Singapore, shows that middle-aged women (45 and 69 years) with poor muscle strength face twice the risk of diabetes⁷. By prioritizing muscle health through regular exercise (e.g., resistance exercise) and a healthy balanced diet, women can lower their risk of developing these conditions and enjoy a higher quality of life as they age.

Unleash the power of good nutrition to protect your muscle health now.

Protein-Rich Foods: Include adequate amounts of high-quality protein in your diet, such as lean meats, dairy products and legumes. Protein provides the building blocks necessary for muscle repair and growth.

Nutrient-Dense Foods: Consume a variety of fruits, vegetables and whole grains which are rich in vitamins, minerals, and antioxidants to help support overall nutrition needs.

Immunity Nutrients: Choose food rich in Vitamins A, B6, B12, C, D, Copper, Folate, Iron, Zinc and Selenium to support normal immune function.

Complete, Balanced Oral Nutrition Supplements: For individuals who are not eating well and have difficulty meeting their nutritional needs through food alone, use of 1-3 serves of complete, balanced oral nutrition supplements as part of the daily diet can be beneficial. These supplements are specifically designed to deliver essential nutrients, including protein, vitamins, and minerals to support good nutrition.

In summary, prioritizing muscle health is essential for women of all ages, but it becomes particularly crucial during menopause. By incorporating regular exercise, including resistance training, and adopting a complete, balanced diet rich in protein and nutrients, women can support their muscle health and overall well-being as they navigate this stage of life. Remember, it is never too late to start investing in your muscles – your future self and your family will thank you for it.

References:
¹ HealthXchangeSG: Menopause: How Early Can It Start?. Accessed on 22 Feb 2024. Menopause: How Early Can It Start? - HealthXchange.sg
² National Institute Of Aging. “What Is Menopause?” Accessed on 22 Feb 2024. What Is Menopause? | National Institute on Aging (nih.gov)
³ Alswat KA. Gender Disparities in Osteoporosis. J Clin Med Res. 2017 May;9(5):382-387. doi: 10.14740/jocmr2970w. Epub 2017 Apr 1. PMID: 28392857; PMCID: PMC5380170
⁴ Tan HC et al. Osteoporosis awareness among patients in Singapore (OASIS)-a community hospital perspective. Arch Osteoporos. 2021 Oct 8;16(1):151. doi: 10.1007/s11657-021- 01012-6. PMID: 34623530; PMCID: PMC8497186.
⁵ Severinsen MCK et al. Muscle-Organ Crosstalk: The Emerging Roles of Myokines. Endocr Rev. 2020 Aug 1;41(4):594–609. doi: 10.1210/endrev/bnaa016. Erratum in: Endocr Rev. 2021 Jan 28;42(1):97-99. PMID: 32393961; PMCID: PMC7288608.
⁶ Gordon BR et al. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry. 2018 Jun 1;75(6):566-576. doi: 10.1001/jamapsychiatry.2018.0572. PMID: 29800984; PMCID: PMC6137526.
⁷ Wong, Beverly W X et al. “The Associations between Upper and Lower Body Muscle Strength and Diabetes among Midlife Women.” International journal of environmental research and public health vol. 19,20 13654. 21 Oct. 2022, doi:10.3390/ijerph192013654
 

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