Muscle Up Your Mind: How Building Muscle Can Help Prevent Dementia

The Link Between Muscle Mass and Cognitive Function

Several studies have established a connection between low muscle mass and an increased risk of cognitive decline:​jamanetwork.com

• Systemic Inflammation: Chronic low-grade inflammation, often associated with reduced muscle mass, can adversely affect neuronal health, potentially leading to cognitive impairments.​

• Insulin Resistance: Muscle tissue plays a pivotal role in glucose metabolism. Decreased muscle mass can contribute to insulin resistance, a condition linked to cognitive decline and an elevated risk of dementia.​

• Mitochondrial Dysfunction: Both muscle and brain tissues are rich in mitochondria. Impaired mitochondrial function in muscles may reflect similar dysfunctions in the brain, thereby influencing cognitive health.​

• Myokine Secretion: Physically active muscles release myokines, such as irisin and cathepsin B, which can cross the blood-brain barrier and promote neuroprotective effects. Reduced muscle mass may lead to decreased myokine secretion, diminishing these protective benefits.​pmc.ncbi.nlm.nih.gov

These mechanisms suggest that maintaining muscle mass is integral not only to physical health but also to preserving cognitive function.​

Clinical Evidence Supporting the Association

Empirical studies have reinforced the link between muscle mass and cognitive health:​

• Longitudinal Cohort Studies: Research involving older adults has demonstrated that low appendicular lean mass is associated with accelerated decline in executive functions and psychomotor speed over a three-year period, independent of other health factors. ​jamanetwork.com

• Muscle Strength Correlations: Studies have found that reduced muscle strength, particularly in the lower extremities, correlates with poorer cognitive performance, emphasizing the importance of muscle function in cognitive health. ​frontiersin.org

Implications for Prevention and Intervention

Recognizing the relationship between muscle mass and cognitive function has significant implications:​

• Physical Activity: Engaging in regular physical activity, especially resistance and strength training, can help maintain or increase muscle mass, potentially mitigating the risk of cognitive decline.​

• Nutritional Support: Adequate protein intake and balanced nutrition are essential for muscle health and may play a role in preserving cognitive function.​

• Early Detection: Monitoring muscle mass and strength could serve as an early indicator for cognitive decline, allowing for timely interventions.​

In conclusion, maintaining muscle mass emerges as a vital factor in promoting cognitive health and reducing the risk of dementia. Integrating physical activity and proper nutrition into daily routines offers a promising strategy for preserving both physical and cognitive functions as we age.​

References

Note: All references are peer-reviewed sources.​

1. Bektas, A., Schurman, S. H., Sen, R., & Ferrucci, L. (2020). Aging, inflammation and the environment. Experimental Gerontology, 105, 10-18.​

2. Kalyani, R. R., Corriere, M., & Ferrucci, L. (2014). Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases. The Lancet Diabetes & Endocrinology, 2(10), 819-829.​

3. Distefano, G., & Goodpaster, B. H. (2018). Effects of exercise and aging on skeletal muscle. Cold Spring Harbor Perspectives in Medicine, 8(3), a029785.​

4. Pedersen, B. K. (2019). Physical activity and muscle–brain crosstalk. Nature Reviews Endocrinology, 15(7), 383-392.​

5. McGrath, R., Vincent, B. M., Hackney, K. J., Robinson-Lane, S. G., Downer, B., & Clark, B. C. (2020). The longitudinal associations of handgrip strength and cognitive function in aging Americans. Journal of the American Medical Directors Association, 21(5), 634-639.​

6. Buchman, A. S., Yu, L., Wilson, R. S., Schneider, J. A., & Bennett, D. A. (2016). Association of brain pathology with the progression of frailty in older adults. Neurology, 87(5), 504-510.​

7. Yuan, J., & Blumen, H. M. (2021). Mechanisms underlying the relationship between physical activity and cognition: Implications for aging and neurodegenerative diseases. Journal of Sport and Health Science, 10(5), 531-538.​

8. Liu, Y., & Fielding, R. A. (2018). Exercise as an intervention for frailty. Clinics in Geriatric Medicine, 34(1), 101-110.​

9. Marzetti, E., Calvani, R., Tosato, M., Cesari, M., Di Bari, M., Cherubini, A., ... & Landi, F. (2017). Sarcopenia: an overview. Aging Clinical and Experimental Research, 29(1), 11-17.​

10. Cruz-Jentoft, A. J., & Sayer, A. A. (2019). Sarcopenia. The Lancet, 393(10191), 2636-2646.​