There are many supplements that are promoted as being the fountain of youth. However, no one supplement by itself can make such a huge difference in one’s health and appearance as bodybuilding can.
This is true for anyone, but especially true for women.
It’s no secret that men typically age better than women. A man will often still seem attractive in his sixties and beyond, but most women of this age (and even younger) are considered over-the-hill. I know this sounds harsh, but in most cases this is the way it is.
However, if you look at photos of older female body builders they don’t seem to age at all!
After the age of 35 both men and women start losing a small percentage of muscle, unless they do something to prevent this. The term for this age-related muscle atrophy is sarcopenia and is associated with the loss of functional capacity and poor health outcomes in the elderly. In fact, one recent study by Reis et al (2012) in the Jan issue of Work found that muscle weakness in the elderly led to an increase in the amount of falls.
I believe that one reason men tend to age better than women is because of the amount of muscle they have to begin with. Because men have so much more to start with, their muscle loss doesn’t lead to the weakness associated with old age as much as in women. Plus. having more muscle gives a more youthful appearance and so older men will seem to age better than older women. In addition, muscle is metabolically active and so the more muscle one has, the higher their caloric needs will be. This means older men can eat more than older women too. How unfair it all seems!
Now, I know that many women are reluctant to work out for fear of becoming the next Incredible Hulk. However, this just isn’t going to happen. And even if it did (which it won’t), having too much muscle is much better than not having enough. It would certainly be better than falling and hurting yourself because you were so weak.
However, if you don’t work out I can just about guarantee what will happen as you age. You’ll lose a small percentage of muscle each year and gain a percentage of fat each year. This is called the middle-aged spread and many people believe this is inevitable, but this is NOT true. You don’t have to become obese and weak simply because you are getting older. You just need to take control of your life.
Everyone Wants a Supplement to Stop the Aging Process. Everyone wants a pill because it is the easy solution, but it isn't the best one. Wouldn't it be great if it were so easy! But in order to age well you need to build up muscle to replace that which is being lost each year, get proper sleep, and eat right. Lets look at each of these factors.
Nutrition and Aging
A 2012 study by Miller et al. in the Journal of Nutrition, Health & Aging found that in women over 60, an 18 month diet and weight loss program led to an increase in growth hormone levels. Growth hormone is associated with youth and so having an increase in its production is wonderful. And although there are growth hormone supplements available, it is much better when an increase in growth hormone can occur naturally instead of through a supplement.
Also, both men and women should be eating much differently than most of us are. Most of your foods should be raw foods, such as fruits and vegetables (organic is best if you can afford them). Good protein sources are those in their natural state, eggs, fresh meats, and nuts. Stay away from processed meats, such as hotdogs and even packaged deli meats. These are not good for you.
Also, we really shouldn’t be eating foods out of cans or boxes either – at least not on a regular basis. This means don’t eat a “healthful” frozen pizza for lunch every day and think you are going to get in good shape from it. You won’t. This is true even if it is marketed as low-fat, or diet.
Also, you need to look at the fats you are eating (or not). Fats such as olive oil and those found in nuts and fish are good for you and you should include these in your diet. Healthful fats are so important that I recommend taking a couple of fish oil capsules each day. Try to stay away from foods with trans fats, which are often found in processed foods.
Sleep and Aging
Sleep is very important to your health. And when you sleep is also important. For example, a study by Marquezea et al. 2012 in the journal Work found that nurses who work the night shift gain more weight than day shift workers, with everything else being equal. This probably means it is best not to stay up too late and pull an all-nighter if you want to lose weight and get in shape. In many studies, sleep deprivation has been associated with increased blood pressure and an increased risk of obesity. So, bottom line, for healthy aging get proper rest.
Muscle Building
Okay, now for the most important part. You need to build up the muscle that you have lost if you want to age well. If you don’t exercise and build muscle up you will still age poorly even if you eat right and get plenty of sleep.
You don’t need to wait until you are an older person to start bodybuilding (although it is never too late – there are even bodybuilders in their 80s). The best thing is to start your weight-training and health program now – whatever age you are.
To age well, you must keep your muscle level up. You can do this by going to the gym or by working out at home. All you will need are some free weights, which can be purchased rather cheaply at most department stores, or a gym membership, and some advice on how to get started
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