Muscles play a fundamental role in the functioning of our bodies, far beyond their obvious function of movement. Their importance is often underestimated, even though they are central to our health and overall well-being. Indeed, they play a significant role in body mass, movement, vital functions, and metabolism. Muscles represent between 28 and 40% of total body mass in a healthy person. This significant proportion underscores the importance of this tissue in our bodies. We’ll explain everything you need to know about the importance of maintaining muscle quality.
An essential role in our movements and vital functions
Muscles are essential for all our movements, from the simplest to the most complex. Whether it’s walking, grasping an object, or even blinking, every action requires the involvement of our muscles. But their role goes far beyond voluntary movement:
- Breathing: The intercostal muscles and the diaphragm allow the expansion and contraction of the rib cage, which are essential for breathing.
- Digestion: The smooth muscles of the digestive system ensure peristalsis, allowing the progression of food throughout the digestive tract.
- Blood circulation: The heart, the cardiac muscle, pumps blood throughout the body, while skeletal muscles facilitate venous return.
- Maintaining posture: Postural muscles allow us to stand upright and maintain our balance.
A crucial metabolic role
Muscles are not just the engines of movement; they also play a vital metabolic role. In fact, they store approximately 70 to 80% of our sugar reserves as glycogen. This storage capacity is crucial for regulating blood sugar and providing energy during physical exertion. Furthermore, muscles are metabolically active tissues, even at rest. They constantly consume energy, thus contributing to our basal metabolic rate. Therefore, the greater our muscle mass, the higher our basal metabolic rate, which makes it easier to maintain a healthy weight. As you can see, muscles are much more than just the “engines” of our body. They are central to many vital functions and play a key role in our metabolism. Maintaining muscle mass is therefore essential for preserving our overall health and quality of life.
The health benefits of good muscle mass
The health benefits of good muscle mass are numerous and significant. First, it helps to considerably reduce the risk of chronic diseases, particularly cardiovascular disease and type 2 diabetes, thanks to its positive impact on metabolism and blood sugar regulation. Furthermore, a well-developed muscular system strengthens our immune system, thus offering greater resistance to infections and viruses. In addition, some studies have shown that irisin, a hormone produced by muscles, may offer better protection against cancer by inhibiting the proliferation of cancer cells.
Muscle mass also plays a role in protecting against excess weight because, as mentioned earlier in the article, muscles consume energy even at rest, thus promoting a more active metabolism. Finally, and perhaps more surprisingly, good muscle tone contributes to the preservation of cognitive function, notably by stimulating the production of neurotrophic factors, proteins that promote brain health (survival, growth, and maintenance of neurons). Indeed, there is a correlation between low muscle mass and cognitive decline, particularly in older.
The little-known role of myokines
Myokines, long overlooked, are now emerging as essential players in our health. These fascinating molecules, secreted by our muscles during contraction, play a far more significant role than previously thought. When we work our muscles, whether by lifting weights, running, or simply walking, they become activated. Myokines then act as messengers, capable of influencing the function of various organs at a distance.
One of the most remarkable aspects of myokines is their impact on our brain. They promote neuroplasticity, stimulate the growth of new brain cells, and improve cognitive function. This is one of the reasons why physical exercise is so beneficial for our mental health and memory. But the benefits of myokines don’t stop there. They also possess powerful anti-inflammatory properties, thus helping to reduce chronic inflammation, a factor implicated in many diseases. Furthermore, they play a crucial role in strengthening our immune system, helping us better defend ourselves against infections and illnesses.
In short, myokines are evidence of a fascinating link between physical activity and overall health. They remind us that our muscles are not just tools for movement, but also fully-fledged endocrine organs, capable of positively influencing our entire body.
Age-related muscle loss
Muscle loss, also known as sarcopenia, is a natural phenomenon that begins as early as age 30. It affects both muscle mass and strength. From this age onward, we lose an average of 3 to 5% of our muscle mass per decade, a process that accelerates after age 50. This progressive loss can have significant consequences for our health, mobility, and quality of life.
How to slow down muscle loss?
Fortunately, it is possible to slow down this age-related muscle loss. Regular physical activity is key, particularly muscle-strengthening exercises. It is recommended to do this type of exercise at least two to three times a week, targeting all the major muscle groups. This can include bodyweight exercises, weight training with free weights or machines, or activities that strengthen deep muscles, such as yoga or Pilates.
Important: To maximize the benefits of strength training, it’s crucial to follow certain recommendations. Gradually increase the intensity and weight of your exercises while maintaining impeccable technique to prevent injury. Varying your exercises is also beneficial for stimulating different muscle groups and avoiding monotony.
Nutrition and the preservation of muscle health
Diet also plays a significant role in preserving muscle mass. Sufficient protein intake is particularly important, as it provides the building blocks necessary for muscle fiber construction and repair. Experts generally recommend an intake of 1.2 to 2 grams of protein per kilogram of body weight per day for , spread across all meals throughout the day. In addition to protein, a balanced diet rich in fruits, vegetables, whole grains, and healthy fats is essential to provide the nutrients necessary for muscle health. Micronutrients such as vitamin D and calcium are also important for muscle function and bone health. Ultimately
, the importance of muscle for our health cannot be overstated. As we have seen, good muscle mass offers a multitude of benefits: it reduces the risk of chronic diseases, strengthens our immune system, protects against weight gain, preserves our cognitive functions, and may even decrease the risk of mortality from all causes. Taking care of your muscles is not just for aesthetic purposes, but is a real investment in our long-term health.
