5 ways to increase your strength over 50

From restless.co.uk

Losing strength is a normal part of ageing. Research has found that from around age 40, adults lose an average of 3% of their muscle strength every year, with muscle mass decreasing by as much as 50% by age 80.

A lack of strength can impact quality of life, increasing the risk of falls, affecting recovery from illness and injury, and making everyday activities like walking, shopping, and cleaning difficult. But, the good news is that there are many ways to preserve – and boost – your strength.

Here are five ways to increase your strength over 50.

Why do we lose muscle with age?

Age-related muscle loss, known as sarcopenia, is a natural part of ageing.

Having less muscle means less strength and mobility, which can lead to frailty and increase your risk of falls and fractures. Research has found that people with sarcopenia are 2.3 times more likely to suffer a low-trauma fracture from a fall, such as a broken hip, leg, arm, or collarbone.

Various factors can contribute to the development of sarcopenia, including poor diet, weight gain, inflammation, lower activity levels, and changing levels of hormones like testosterone. For example, although further research is needed, studies have found that low testosterone levels can significantly reduce muscle size.

While some factors are more difficult to control, others, such as diet and activity level, can be altered with simple lifestyle changes.

It’s important to remember that, while muscle loss is more common with age, it doesn’t have to be an inevitability. There are plenty of effective ways to increase muscle strength, whatever stage of life you’re in.

What are the benefits of increasing strength over 50?

As well as increasing the risk of falls, fractures, and disability, sarcopenia can – perhaps less obviously – increase the risk of chronic health conditions, including heart disease.

Research has identified a clear link between muscle loss and weight gain, and the two often occur together. This effect is known as sarcopenic obesity, and studies suggest it can put people at greater risk of developing health conditions like diabetes, high blood pressure, and heart disease than those who suffer from obesity or sarcopenia alone.

There are impacts on mental health to consider, too. Many people with sarcopenia find that it affects their mobility and ability to live independently, which can increase the risk of depression. This study found that nearly 70% of people with sarcopenia suffer from depression, compared to just 21.5% of those without sarcopenia.

5 ways to increase your strength over 50

1. Stay active

Sedentary lifestyles have been linked with faster muscle loss and weakness.

Alongside intentional exercise, research suggests that everyday movement, such as walking daily, is just as important. This study found that just two to three weeks of less movement decreased muscle mass and strength.

Meanwhile, another study found that walking 7,500 steps a day five days a week (alongside resistance-based exercise twice a week) reduced the risk of developing sarcopenia.

Check out our article, 17 creative ways to increase your daily step count, for inspiration. You’ll also find more ideas in our fitness and exercise section.

2. Take up strength training

Strength training, including weightlifting and resistance exercises, is considered the most effective way to increase muscle mass and strength. Examples of strength training include exercises like squats, lunges, press-ups, and deadlifts.

These can be performed using equipment like gym machines, free weights, and resistance bands – or as bodyweight exercises.

This study found that adults aged 65-94 experienced increased muscle strength after performing resistance exercises (including leg press and leg extension) three times a week for 12 weeks. This research also found that heavy strength training has the potential to reverse several decades of age‐related decline.

To find out more about how to get started with strength training, check out our guides to joining the gym and building strength and balance in your 50s and 60s.

Note: If you’re new to strength training, it’s best to start with bodyweight exercises to avoid injury.

3. Make sure you’re eating enough protein

Protein is found in every cell and tissue of the body. It has many functions, but is particularly important for muscle growth.

As a result, diets that are too low in calories and protein are linked with weight loss and muscle weakness. Meanwhile, high-protein diets have been found to increase muscle size and strength in older adults, including those aged 85 and over.

Experts recommend older adults eat between 1 and 1.3g of protein per kilogram of their bodyweight a day (alongside resistance training). For example, a 60kg woman would need between 60 and 78g of protein a day, while an 85kg man should aim for between 85 and 110g.

There are plenty of ways to add protein to your diet. If you’re not sure where to start, check out our article, 12 high-protein meal ideas.

4. Take steps to fight inflammation

Inflammation is the body’s natural defence against things like infections, injuries, and toxins.

We need a certain amount of inflammation to stay healthy. For example, you may experience short-term pain, redness, or swelling after knocking your knee. However, research has found that chronic, or long-term, inflammation can negatively impact health, decreasing muscle mass, strength, and functionality.

In this study, patients with long-term inflammation caused by chronic obstructive pulmonary disease (COPD) lost muscle mass. Another study concluded that high levels of C-reactive protein in the blood (which is a marker for inflammation in the body) were a strong indicator for the development of sarcopenia.

Chronic inflammation can have various causes, including untreated acute inflammation (for example, injuries or infections), and autoimmune conditions like ulcerative colitis and Crohn’s disease. Research also suggests that lifestyle factors like smoking, stress, and excessive alcohol intake can contribute to chronic inflammation.

So, maintaining a healthy weight, managing stress, cutting back on processed foods, and adding more anti-inflammatory foods to your diet can be useful for lowering inflammation. If you’re unsure where to start, experts recommend the Mediterranean diet as an ideal anti-inflammatory diet.

Note: Any changes made should be done in conjunction with your GP or other healthcare professional if you have any underlying medical conditions.

5. Make sure you’re getting enough vitamin D

Vitamin D is one of the 13 essential vitamins that we need to stay healthy. It’s needed for muscle repair and function, and to regulate the body’s calcium and phosphate – both of which keep our bones, teeth, and muscles healthy.

As a result, vitamin D deficiency is linked with several bone conditions, reduced muscle mass, and weakness.

This study found that people over 50 who were deficient in vitamin D were 70% more likely to develop dynapenia (age-related loss of muscle strength that isn’t caused by neurological or muscular diseases) than those who weren’t deficient. Other research has linked vitamin D deficiency with muscle aches and fatigue.

Meanwhile, getting enough vitamin D can help improve muscle strength. In this study, participants experienced significant increases in muscle strength after taking a vitamin D supplement, with some able to bench press up to 9kg more.

More generally, vitamin D supports immune system function, which we need to feel well enough to exercise and take care of our bodies.

For more information, have a read of our article: What is vitamin D and why do we need it to stay healthy?

Final thoughts…

While it’s natural to lose strength as you age, it doesn’t have to be inevitable. From increasing your daily step count to resistance training and eating more anti-inflammatory foods, there are plenty of simple yet effective ways to boost your strength over 50.

Note: It’s important to speak to your GP before making changes to your diet and exercise routine.

For further reading, head over to our general health section. Here, you’ll find information on everything from bone and bladder health to health and wellbeing courses.

https://restless.co.uk/health/healthy-body/ways-to-increase-your-strength-over-50/?utm_source=midweek-email&utm_medium=email&utm_campaign=midweek_email_26-01-22_general&utm_content=midweek_email_26-01-22_general

How to Lower Your Osteoporosis Risk When You Have Rheumatoid Arthritis

 From everydayhealth.com

Rheumatoid arthritis (RA) is an autoimmune disease that causes swelling, pain, and stiffness in the joints. It can also increase your risk of osteoporosis, making bones fragile and prone to fractures. Some research shows that RA is associated with double the risk of osteoporosis. When you’re diagnosed and being treated for RA, it’s important to make lifestyle and treatment decisions to protect your bones. “I always talk to rheumatoid arthritis patients about the importance of bone health,” says Nilanjana Bose, MD, a rheumatologist who practices in Houston.

How RA Raises the Risk of Osteoporosis

There are several ways in which RA increases the risk of bone loss and osteoporosis. 

Chronic Joint Inflammation

RA causes the release of cytokines, proteins involved in inflammation — which leads to joint damage. But the cytokines also activate osteoclasts, bone cells that break down damaged bone tissue. Typically, the breakdown and build-up of bone is a normal process that keeps bones healthy, but if there are too many osteoclasts, it can lead to bone loss over time.

Use of Steroids to Control Pain and Inflammation

Corticosteroids, like prednisone, are often given to people with osteoarthritis during flares to reduce inflammation, pain, and swelling in joints. But long-term steroid use is a known risk factor in osteoporosis. Steroids increase the breakdown of bone and inhibit the formation of new bone tissue. The risk increases the longer you take steroids and at higher doses.

Lack of Physical Activity Due to Fatigue and Pain

It can be difficult to exercise with painful joints, and sometimes it’s better to rest during a flare to avoid making it worse. But not getting regular physical activity, especially weight-bearing movement, is a known risk factor for osteoporosis.

How to Lower Your Osteoporosis Risk

When you’re diagnosed with RA, it’s important to think about bone health, no matter your age. If you make changes to your lifestyle and choose medications with your bones in mind, it can help lower your risk of osteoporosis. 

Optimize Your RA Treatment to Reduce Inflammation

“Reducing inflammation is the crux of treatment of rheumatoid arthritis for many reasons,” says Dr. Bose. Not only does inflammation contribute to joint pain, stiffness, and damage, it can promote bone loss and other problems. “Systematic inflammation can lead to serious consequences, including heart issues and stroke,” says Bose. Reducing joint inflammation as quickly and effectively as possible can reduce all these risks, she adds. 

Research shows that treatments such as disease-modifying anti-rheumatic drugs (DMARDs) and biologics lower the risk of bone loss in people with RA. “The stronger the medicine, the better it is at reducing downstream effects,” says Bose.

Talk to Your Doctor About Alternatives to Steroids if You Take Them Regularly

Sometimes you may have to take corticosteroids for short periods of time. “We use steroids at the outset when someone presents with active disease to get it under better control faster when we’re starting them on disease-modifying drugs,” says Bose. 

Treatments like DMARDs can take several months to be effective, so steroids provide relief until they kick in. Steroids may also be used during an RA flare. But it’s important to limit your exposure to steroids as much as possible to reduce your risk of bone loss. Taking more than 5 mg a day for more than three months increases the risk. And risk is cumulative, meaning that taking steroids multiple times, even for shorter stretches, adds up.

Talk to your doctor about using corticosteroid injections rather than taking steroids orally. This may limit the effect on bones.

Talk to Your Doctor About Calcium and Vitamin D Supplements

Bones need a healthy dose of calcium and vitamin D to continue to rebuild and maintain their density. Ask your doctor to recommend that daily dose of calcium that’s right for you.

It’s not always easy to get enough calcium through diet so you may need to take a calcium supplement.

Recommended doses of vitamin D vary and levels can be checked with simple blood work, so ask your healthcare provider what dose you need. A vitamin D supplement may help.

Get Regular Weight-Bearing and Muscle-Building Exercise

Weight bearing exercise puts stress on your bones, which triggers bone-building. Exercise is also important for keeping joints flexible. But with joint pain and fatigue, it can be the last thing you want to do. 

Walking is a low-impact activity that’s easy on the joints. Yoga can also be weight bearing, and involves stretching, which can help improve the range of motion in your joints. 

Strength training and weight-bearing exercise is an effective way to build muscle and bone. It may be helpful to work with a personal trainer or physical therapist to make sure you’re not overstressing your joints and to develop a strength-training program that works for you.

Consider Bisphosphonates if You’re at High Risk

When women are diagnosed with osteoporosis, they often take medications like bisphosphonates, which help preserve existing bone and build new bone. Sometimes people with RA, who are at high risk for osteoporosis, are offered these drugs. This may include people taking moderate to high doses of steroids or who are on them for extended periods of time, says Bose. Studies show that bisphosphonates can protect against fractures in people with RA. But bisphosphonates have potential side effects, so be sure to review with your provider if this is an option to protect your bones. 

Should You Be Screened for Osteoporosis?

You may need to be screened for osteoporosis, depending on your age, and if you’ve taken glucocorticoids. 

If you are taking or have taken glucocorticoids, your doctor may recommend a bone density test. The American College of Rheumatology recommends that if you’ve taken glucocorticoids at 2.5 mg or more a day for more than 3 months, and never had a fracture risk assessment, you should be screened. A clinical fracture risk assessment can be performed by your medical provider. If testing is recommended, your provider may recommend bone mineral density testing as soon as possible after starting steroids for adults and every one to two years thereafter if you’re staying on steroids.

The U.S. Preventive Services Task Force (USPSTF) currently recommends that women at average risk for osteoporosis have their first screening at age 65, and that women who are not yet 65 but have risk factors for osteoporosis be screened. Screening for men is not recommended unless they have risk factors. Risk factors include family history of osteoporosis or fracture, frequent falling, vitamin D deficiency, smoking, excessive alcohol intake, and some medications, such as prednisone. Your clinical provider can do a risk assessment; your doctor may recommend screening earlier, depending on the severity of your disease if the inflammation was not well treated for a period of time.

Suggested Screening Tests for Osteoporosis

A couple of tests may be used to screen for osteoporosis.

DEXA Scan A DEXA (dual X-ray absorptiometry) scan measures bone density (thickness and strength of bones) using low-level radiation. A typical screening measures three bones, your ulna (your forearm), your hip, and your spine.

FRAX Calculator This calculates your 10-year risk of having a fracture based on several questions about your health and on your DEXA results. Two of the health questions include having rheumatoid arthritis and taking glucocorticoids.

The Takeaway

• Rheumatoid arthritis (RA) raises your risk of developing osteoporosis due to factors like chronic joint inflammation and the use of corticosteroids. 
• If you have RA, it’s important to pay attention to bone health and talk with your healthcare provider about RA treatments that simultaneously address inflammation and prioritize bone health to lower osteoporosis risk. Newer therapies have shown promise in preventing bone loss, but more research is ongoing.
• If you are currently taking or have taken steroids like prednisone, discuss bone density tests with your doctor, as long-term use is a significant risk factor for osteoporosis.
• Engaging in weight-bearing exercises and considering supplements like calcium and vitamin D can help strengthen bones. But before starting any supplements or new exercise regimens, check in with your doctor.

https://www.everydayhealth.com/rheumatic-conditions/how-to-lower-your-osteoporosis-risk-when-you-have-rheumatoid-arthritis/

How a vegan diet can help prevent and manage cancer, and the foods to focus on

From scmp.com

Experts talk about the links between diet and disease and why one of the best reasons to eat a plant-based diet is to help prevent cancer 

The benefits of a vegan diet are well documented. From promoting a healthy weight and reducing our risk of heart disease and type 2 diabetes, to improving gut health and lowering blood pressure, countless studies have found good reason to consume more plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.

Veganuary, the global January campaign, encourages people to go meat-free or reduce their intake of animal products such as dairy for the month. Besides promoting animal welfare and environmental protection, the campaign aims to raise awareness of the health advantages of consuming more plant foods.

One of the strongest reasons to switch to a plant-based diet is cancer prevention.

A study published in 2023 in the journal Nutrients suggests that the phytochemicals in plant foods help to inhibit cancer growth. Examples of phytochemicals include sulforaphane, found in cruciferous vegetables like broccoli, kale, bok choy and cabbage; and carotenoids, found in carrots, tomatoes and squash.

“Phytochemicals are found only in plants. These compounds fight harmful cell growth and reduce the risk of many types of cancer,” says Noah Praamsma, a dietitian at the Physicians Committee for Responsible Medicine, a non-profit health organisation based in Washington.

“They often do this by acting as antioxidants – compounds that stop harmful molecules, known as free radicals, from damaging DNA and other parts of your cells.”

The fibre in whole plant foods may also reduce our cancer risk. It helps to remove carcinogenic compounds from the gut, promotes a healthy community of gut bacteria that makes cancer-fighting compounds, and helps us maintain a lower body weight, Praamsma says. Being overweight is linked to greater inflammation in the body, which may heighten the risk of developing cancer.

A 2025 review by Chinese researchers published in the journal Food & Nutrition Research found that higher dietary fibre intake from plant sources is associated with a lower risk of developing and dying from several types of cancer, particularly cancers of the digestive and reproductive systems.

The researchers noted that increasing daily fibre intake – from about 7g (0.25oz) to 36g a day – could significantly reduce colon cancer risk.

As plant-centred diets tend to be higher in dietary fibre, rich in micronutrients and phytochemicals, and lower in calories, processed foods and saturated fat, they may also help cancer patients manage treatment side effects, recover more quickly and improve their long-term health.

“Some observational data suggest that plant-forward patterns may support faster recovery and fewer complications, largely because of better metabolic health and inflammation control,” says Karthika Thirugnanam, a clinical nutritionist and dietitian at Tucker Medical in Singapore who works with cancer patients.

However, she emphasises that during chemotherapy, radiation or post-surgery recovery, it is essential for people with cancer to consume adequate calories and protein.

“A poorly planned vegan or vegetarian diet that is too low in energy or protein can worsen outcomes through malnutrition and potential lean-mass loss,” she says.

When planning a plant-focused diet to support cancer treatments, Thirugnanam says to emphasise nutrient density, protein adequacy and energy sufficiency, and not merely plant exclusivity.

She recommends focusing on the following core foods:

• Legumes (beans, lentils, chickpeas, soy foods): These provide fibre, protein, iron and zinc, support glycaemic (blood sugar) control, and optimise gut health by improving microbiome diversity.

• Whole grains: These are associated with reduced colorectal cancer risk and improved insulin sensitivity. Examples include brown rice, oats, quinoa, and wholewheat bread and pasta.

• Vegetables and fruits: These supply folate, potassium, antioxidants and phytochemicals linked to lowering overall inflammation. Choose a variety of colours: they contain various phytonutrients that offer different health benefits.

• Nuts and seeds: Eaten in appropriate amounts, these provide healthy fats and minerals and have been associated with lower cancer mortality in observational studies.

• Healthy fats: Fat is necessary for calorie adequacy and absorption of fat-soluble vitamins and is particularly important during treatment when appetite is poor.

Choose fruit and vegetables in a variety of colours: they contain various phytonutrients that offer different health benefits. Photo: Shutterstock

It may be challenging for many people to give up meat, poultry, seafood, eggs and dairy products at once in favour of a completely plant-based diet. In this case, start by trying to fill your plate with as many plant foods as possible.

“If you are new to a whole food, plant-based diet, I recommend stocking your fridge with whatever foods you’re most likely to eat,” says Praamsma.

“The ‘perfect’ diet isn’t perfect if your taste buds aren’t on board and you start skipping the meals you planned in favour of food with animal products. Start by finding vegan recipes that you enjoy and that are sustainable for you right now.”

Avoid or minimise ultra-processed snacks like crisps and heavily refined mock meats, deep-fried food like French fries, and refined carbohydrates including sugary packaged cereals, white bread, pastries and cakes, Thirugnanam says.

These foods tend to be devoid of important nutrients while being high in fat, calories, sugar and sodium. They may also increase cancer risk. A study published in 2023 in the journal Clinical Nutrition found a consistent significant association between the intake of ultra-processed foods and the risk of overall and several cancers, including colorectal, breast and pancreatic cancer.

Louis Yap, a senior dietitian at Mount Elizabeth Novena Hospital in Singapore, stresses the importance of supplementation if you are considering eliminating animal products from your diet.

“A strict vegan diet may lead to deficiencies in vitamin B12, iron, zinc and calcium. Supplementing your diet, or incorporating nutrient-dense fortified cereals, can help,” he says.

Patients undergoing cancer treatment may experience side effects that affect their appetite and nutrient intake, Yap says.

“While a vegan diet offers antioxidant benefits, it tends to be lower in calories, which can increase the risk of weight loss and loss of muscle mass. This can significantly affect treatment outcomes, recovery and long-term survival.”

The degree of dietary restriction should be based on the patient’s condition and nutritional needs. Yap suggests consulting a dietitian to understand how to manage your dietary needs during specific phases of cancer treatment.

Yap, 38, is himself a cancer survivor. At 20, he was diagnosed with Hodgkin’s lymphoma, and his cancer journey inspired him to pursue a career in dietetics.

He is now cancer-free, and while his diet is not plant-based, he does consume plenty of fruits, vegetables and whole grains every day. He also snacks on nuts and popcorn, and makes sure that any animal protein he eats is first removed of its fat and skin. He enjoys the occasional treat, like bubble tea without sugar.

“I strongly believe in the connection between diet and disease. Eating too many unhealthy foods can increase the risk of disease, while consuming more vegetables and fruits can help reduce that risk,” he says.

“At the same time, I believe food should be enjoyed. The key is moderation – pair balanced eating with regular exercise, stay mindful of your mental health, and seek support when you need it.”

Thirugnanam adds that for a plant-based diet to be most protective, it should provide nourishment.

“That means it helps you meet your calorie needs, get enough protein, cover key micronutrients and support healthy body composition and metabolic health, especially during cancer treatment or recovery.”

She adds that nutritional adequacy and overall diet quality consistently matter more than dietary labels alone.

“That nuance is essential to understand if you want plant-based eating to be both effective and sustainable.”

https://www.scmp.com/lifestyle/health-wellness/article/3340828/how-vegan-diet-can-help-prevent-and-manage-cancer-and-foods-focus