The Secret to Strong Muscles After 60: A Product That Reduces the Risk of Falls and Extends Active Life 0 8

Life expectancy is determined not only by cholesterol levels and blood pressure readings. Another important indicator of longevity is muscle strength. Moreover, muscle strength is especially important for women.

A study involving more than 5,000 people, published in JAMA Network Open, showed that the risk of death among the strongest women is one third lower compared to the weakest — regardless of activity level and time spent on the couch. This means that muscle strength is an independent factor that affects longevity regardless of physical activity levels.

It’s all quite simple: strong muscles protect against injuries that often lead to disability in old age. Unfortunately, with age, muscle mass decreases. Sarcopenia (the name for this process) develops not only due to decreased activity. Hormonal changes and problems with protein absorption are to blame. The body gradually begins to lose muscle mass as early as age 40, and after 60, sarcopenia accelerates significantly.

But there is good news. Australian researchers from the Institute of Physical Activity and Nutrition at Deakin University discovered that daily consumption of natural peanut butter increases muscle strength.

The researchers conducted an experiment. 120 volunteers aged 66 to 89 were randomly divided into two groups. One group was instructed to consume 43 grams of peanut butter (about three tablespoons) every day for six months, while the other group continued their usual lifestyle.

After six months, all participants underwent five tests of muscle strength, including standing up from a seated position (standing up and sitting down five times in 30 seconds). The experiment showed that those who consumed three tablespoons of peanut butter daily performed the tests faster.

"A faster completion of the test indicates greater muscle strength, which reduces the risk of falls — a common cause of loss of independence, decreased quality of life, and even premature death," said Dr. Sze-Yen Tan, who participated in the study.

By adding peanut butter to their diet, the participants increased their protein intake by 10 grams per day. Along with this, the amount of unsaturated fats also increased, but none of the participants gained extra weight over the six months. Therefore, this product can be considered a simple, accessible, and harmless way to increase muscle strength in old age.

"Our study shows that consuming natural peanut butter as a snack or part of a main meal can be used in conjunction with strength training to enhance muscle strength and improve nutrition," summarizes Dr. Tan.

Another study conducted by Chinese scientists involving more than 14,000 people showed that the consumption of peanuts and other nuts slows down sarcopenia and helps strengthen the musculoskeletal system in older adults.

How to Add Peanut Butter to Your Diet: 6 Ways

• Make a peanut butter sandwich with slices of apples, pears, or bananas. Alternatively, spread the butter directly on the fruit.

• Add peanut butter to cereals, such as oatmeal, or to yogurt.

• Mix peanut butter into smoothies.

• Use peanut butter to make sauces, combining it with coconut oil or soy sauce.

• Make healthy candies: mix with muesli, honey, chia seeds, and cocoa, then roll into balls.

• Dress salads: mix peanut butter with olive oil and add balsamic vinegar.