Women's Resilience: Two Elements That Ward Off Vascular Stiffness Regardless of Age
In a study led by the University of Jyväskylä in Finland, researchers aimed to identify factors associated with arterial stiffening in women across various age groups, even as early as adolescence. By analyzing data from four separate studies among women of different age groups, they found that higher muscle mass and lower blood pressure were linked to less arterial stiffness, regardless of age.
The researchers focused on four health markers: aerobic fitness, body fat percentage, muscle mass, and blood pressure. While age was the most significant factor in explaining arterial stiffness, maintaining sufficient muscle mass and controlling blood pressure may protect against the adverse effects of aging on arterial health.
Although better aerobic fitness and lower body fat percentage were also linked to better arterial flexibility, age seemed to explain these correlations as well. The study suggests that keeping muscles strong as you age could be beneficial in preventing age-related muscle loss (sarcopenia) and promoting heart health by maintaining flexible arteries.
To boost muscle mass and, consequently, aid in promoting arterial health, researchers recommend spreading protein intake throughout the day, strength training, and taking an omega-3 supplement as part of your fitness routine. Omega-3s have been shown to improve endothelial function, which is responsible for maintaining a flexible artery lining and promoting vasodilation, subsequently lowering blood pressure.
Get more omega-3s through eating fish a couple of times a week or by supplementing, with krill oil being a popular option due to fewer stomach upsets and fish burps compared to fish oil.
As for broader cardiovascular health factors, the established science points to physical activity and limited sedentary behavior as significant influences, with recent research by the University of Jyväskylä highlighting the importance of activity and regular interruptions to prolonged sitting for metabolic and cardiovascular benefits.
- Incorporating omega-3 supplements into one's fitness routine, as recommended by researchers, can help improve endothelial function and promote a flexible artery lining for better heart health.
- Strength training, along with spreading protein intake throughout the day, is advised for boosting muscle mass, which could aid in the prevention of age-related muscle loss and the maintenance of flexible arteries.
- Consuming more omega-3s by eating fish a couple of times a week or opting for krill oil supplements, known for fewer stomach upsets and fish burps, can contribute to a wellness regimen that supports heart health and women's health.
- Regular exercise and active breaks during prolonged sitting, as demonstrated by the University of Jyväskylä's research, play critical roles in maintaining good cardiovascular health and promoting overall health and wellness.
