In North America, the number on the scale often takes center stage in discussions about health. However, recent research has been challenging the traditional emphasis on weight, suggesting that other factors, such as lifestyle choices, play a more significant role in overall well-being.
A study published in Nature has delved into the factors influencing heart health in women. Contrary to popular belief, body weight and body fat weren’t at the top of the list. Instead, muscle mass emerged as a potentially more critical factor.
The Importance of Muscle Mass for Heart Health
The study focused on what contributes more to arterial stiffness, an indicator of heart health in women: cardiorespiratory fitness or body composition. The research involved 146 women aged 16 to 58, and it measured their cardiorespiratory fitness through an exercise test. Researchers also gathered data on body fat percentage, fat-free mass index (a measure of fat-free tissue, such as bone, muscle, and fluid), and mean arterial pressure (blood pressure in the arteries).
The findings revealed that fat-free mass index and mean arterial pressure were the two most significant factors associated with arterial stiffness. In simple terms, higher fat-free mass (which includes muscle) and lower mean arterial pressure were linked to better heart health. This held true regardless of body fat percentage, though older age was associated with increased arterial stiffness. This suggests that muscle mass plays a more prominent role in heart health than body fat or total weight, with age being another factor to consider, given that women tend to lose muscle mass as they get older.
Building Muscle for Improved Heart Health
The study can’t definitively conclude that increasing muscle mass will always lead to better heart health. However, it does highlight the potential benefits of enhancing muscle mass for women’s cardiovascular well-being.
Here are some ways to support your metabolic health and decrease the risk of heart problems without fixating solely on body weight:
- Resistance Training: Engaging in resistance training, such as weight lifting or alternative workouts like barre, Pilates, and yoga, can help increase muscle mass, offering significant metabolic advantages.
- Eating for Health, Not Weight: Prioritize a diet rich in whole, nutrient-dense, and minimally processed foods. Focusing on healthy eating choices rather than weight loss can promote overall well-being.
- Protein-Rich Diet: Ensure your diet contains ample high-quality protein from both animal and plant sources. Protein provides the essential building blocks for new muscle.
- Consider Targeted Bioactives: Explore the benefits of specific ingredients like green tea leaf extract, cayenne pepper, grains of paradise, and veld grape extract, which can holistically support metabolic health and muscle mass goals. These ingredients are often found in metabolic health supplements.
This study underscores that weight should not be the sole measure of health, especially for women. Metabolic health is multifaceted and nuanced, and it’s essential to prioritize healthy behaviors over an obsession with the scale. Muscle mass appears to be one controllable factor that can positively impact women’s heart health, particularly as they age. To boost your muscle mass, incorporate regular strength training and maintain a diet rich in high-quality protein. In addition to these lifestyle changes, consider adding a premium metabolism supplement to your wellness routine, prioritize nutritious, whole foods, stay adequately hydrated, and ensure you get enough restful sleep. In the end, your weight should not bear the weight of your health equation.
Visit Nature to read the full study.