Muscle Up For A Sharper Mind And Stronger Bones

Cognitive function is essential for maintaining your health and independence as you age. Mental acuity helps you make informed choices, maintain bone-strengthening routines, and tackle everyday challenges.

Multiple studies published in 2022 and 2023 have linked low muscle mass to reduced cognitive function.

In this article, we'll dive into the details of these studies. You'll learn about the link between muscle mass and cognitive function and how to keep your mind sharp and your bones strong.

An Unexpected Route To Improved Cognitive Function

Alzheimer's disease and other forms of dementia can strip away your independence, memory, and cognitive abilities. However, researchers have begun identifying risk factors modifiable through behavior.

Multiple studies have linked muscle mass to cognitive function in older adults.

A prospective population-based cohort study published in Jama Network in 2022 included 8,279 participants aged at least 65. The researchers compared each participant's muscle mass to their cognitive function over three years.

The study measured appendicular lean soft tissue mass (ALM)—the muscle tissue in the arms and legs—to assess muscle mass. ALM was assessed by dual-energy x-ray absorptiometry DXA scan).

A series of tests evaluated participants' memory, executive function, and psychomotor speed, providing a cumulative snapshot of cognitive function. Psychomotor speed is the rate at which someone can receive, process, and physically respond to information.

Of the 8,279 participants, 1,605 (19.4%) had low muscle mass at their baseline assessment. Low baseline ALM was linked to a more rapid decline in executive functions and psychomotor speed.¹

Even after the researchers adjusted the results to account for differences in participants' age, level of education, percentage body fat, and handgrip strength, low ALM remained independently associated with executive function decline.¹

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This association between muscle and cognitive decline is not only clear, it's fast. Over just three years this study found reductions in mental acuity corresponding to low muscle mass. The good news is that muscle mass is what this study calls a “targetable modifiable factor.” Increasing lean tissue mass by building muscle can lower your building muscle— the risk of cognitive decline

Synopsis

A study that followed 8,279 participants aged 65 and older found that initial low levels of muscle mass correlated to a decline in cognitive function over three years. This association remained even after adjusting for other factors. Fortunately, muscle mass is a “targetable modifiable factor”, because you can reduce risk by building muscle.

Muscle Mass As A Tool For Fighting Cognitive Decline

A study published in 2023 analyzed data from 450,243 UK Biobank participants to compare muscle mass to the incidence of Alzheimer's disease. They found that an increase in muscle mass of one standard deviation was associated with a 12% reduced risk of Alzheimer's disease.²

The study also associated increased muscle mass with improved cognitive function, suggesting it may lead help reduce the risk of Alzheimer's disease.²

The researchers used appendicular lean mass, calculated as the sum of lean mass in the arms and legs, to measure muscle mass. However, similar results from trunk and whole-body lean mass measurements bolstered confidence in their findings.

A 2022 study published in JAMA Neurology reinforces these results. Researchers associated physical inactivity with an 11.8% risk of Alzheimer's disease among the 378,615 participants in their study population. They found an even higher risk, 17.7%, associated with midlife obesity. Both risk factors highlight the impact of physical inactivity and reinforce the link between muscle mass and cognitive function. ³

Synopsis

A 2023 study associated increases in muscle mass with a 12% reduction in Alzheimer's risk and improved cognitive function. Another study found a correlation between physical inactivity, midlife obesity, and Alzheimer's risk.

Compounding Risks Of Cognitive Decline And Benefits Of Exercise

Building strong and healthy bones relies upon cognitive function. You need to be sharp and mentally acute to keep up with regular bone-building exercise, prepare pH-balanced meals, and make critical choices about everything from travel plans and social activities to bone-safe cleaning and beauty products.

The connection between muscle mass and mental sharpness may seem surprising—after all, the brain isn’t a muscle. However, our bodies are finely attuned to how– and if– we use them. By exercising and building muscle, we signal to our bodies that we need to stay capable and functional– both physically and mentally.

In fact, this is the same message that exercise sends to our bone-remodeling cells. Wolff's Law was the first to describe this use-it-to-build-it relationship between physical exertion and bone-strengthening. The physical pressure that weight-bearing activities place on our bones stimulates healthy bone turnover, creating stronger, healthier bones.

These findings reveal the compounding bone health benefits of regular exercise.

Exercise builds muscle mass and stimulates bone formation.
Increased muscle mass increases capacity for bone formation via increased exertion on bone.
Exercise also protects cognitive function.
Improved cognitive function supports a bone-healthy lifestyle, so you can maintain physical function to prevent falls and fractures.

This demonstrates how a holistic approach to bone health and overall wellbeing utilizes the interconnectedness of our bodily systems to keep us strong and functional.

Synopsis

Cognitive decline threatens your ability to make bone-healthy choices and maintain bone-building habits. Exercise protects your cognitive function as it builds muscle mass and strengthens bone.

What This Means To You

Building muscle mass protects your cognitive function and increases bone strength. Who doesn't like a two-for-one deal?

If building muscle feels daunting, you're not alone. That's why the Save Institute created a resource for Savers, designed to make it easy to engage in the physical activity your bones and brain need to stay healthy.

SaveTrainer is an online video workout platform that hosts an inspiring variety of exercise videos, created by professionals and tailored to every ability level. SaveTrainer's on-demand videos let you work out whenever and wherever works best for you.

Whether you'd like to improve your resistance training practice, or improve your balance and flexibility, or try yoga, SaveTrainer has you covered.

Muscle-building workouts build more than just muscle. They strengthen your bones and your mind with every rep. Keep up the good work, and you'll be sharp, strong, and independent for many years to come.