Exercise clears out harmful proteins

Q: I seem to be losing muscle mass. I am 58. What can I do to make my muscles stronger and healthier? Janice G., Springfield,

Massachusetts

A: Around age 30, the signals in your body that build up muscle (the anabolic response) begin to fade and the signals to reduce the size of the muscle (the catabolic response) become the stronger messenger. As a result, less muscle is built.

But it is never too late to battle this trend and resist the decline in muscle tone and strength that can accompany aging. The best bet is a combination of aerobic activity, which increases your heart rate, strength training and good nutrition.

New research has discovered that physical activity builds and maintains strength and tone, in part, by clearing out potentially harmful, worn-out proteins from your muscles and increasing the creation of new muscle-building proteins that allow cells to function at a more youthful level. Even a single, intense, 10-minute bicycle ride helps with this clearing out and renewal.

We’re excited about our new concept — “longevity is the next disruptor” — that is based on the science of aging and longevity. It leads us to think that someday soon research may find a way to deliver this protein-based, muscle-restoring process to you to keep your muscles young for many extra decades. But until then ...

— Enjoy strength training two or three times weekly for 20-30 minutes. For expert guidance, search on sharecare.com for “Strength Training — All Videos.” There are 18.

— Aerobics are most powerful when you do interval training. Your goal: 300 minutes a week. For interval routines, search for “highintensity interval training” on Sharecare and at health. clevelandclinic.org.

Nutrition can also help fight muscle loss. The best move: Increase protein intake, mostly from plant sources such as quinoa and legumes. A study that followed over 2,900 seniors for 23 years found that those who ate the most protein were 30% less likely to become functionally impaired than those who ate the least.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Medical Officer at the Cleveland Clinic Wellness Institute. Submit your health questions at www.doctoroz.com.