Heart disease is the leading cause of death worldwide, and research shows that people with more muscle and strength are less likely to develop heart disease. As we age, we experience sarcopenia, a condition where we gradually lose muscle size and strength. This loss of muscle can impact our health, leading to frailty, osteoporosis, cognitive decline, depression, diabetes, and heart disease. The best way to look after muscle health is through exercise, specifically strength-based exercises. Additionally, consuming enough protein, following a Mediterranean-style diet, and considering supplements like creatine can also support muscle health. It's never too late to start taking care of your muscles.

Takeaways

• Heart disease is the leading cause of death worldwide, and people with more muscle and strength are less likely to develop heart disease.

  
  



• Sarcopenia, the loss of muscle size and strength as we age, can lead to frailty, osteoporosis, cognitive decline, depression, diabetes, and heart disease.

  
  



• Exercise, particularly strength-based exercises, is the best way to look after muscle health.

  
  



• Consuming enough protein, following a Mediterranean-style diet, and considering supplements like creatine can also support muscle health.

  
  

Help & Support

If you or someone you know has been affected by any of the issues discussed in this episode, the following organisations can provide help and support:

• BBC Action Line: https://www.bbc.co.uk/actionline/ 

  
  

Credits

"Mindful Merseyside" is brought to you by the Institute for Health Research at Liverpool John Moores University.

Guest Series Presenter: Gemma Cutting. Produced and distributed by Innobella Media.

Chapters

00:00 Introduction

01:29 What happens to our muscle as we get older?

04:51 The best time to start exercising

06:17 Effects of losing muscle mass on health

07:43 Frailty and loss of muscle strength

10:07 Muscle loss and risks of diabetes and heart disease

11:29 How muscle affects heart disease and diabetes risk

13:21 Cholesterol and the role of muscle

14:49 The impact of ultra-processed foods on obesity

20:29 Protein and vegetarian/vegan diets

27:38 Research on muscle health in cardiac rehab

31:22 Key takeaways