Medicine 3.0 encompasses all diagnostic measures and actions that can be taken to prevent the onset of diseases. As the Spanish proverb says, “an ounce of prevention is worth a pound of cure.” There are still many diseases that medicine cannot eliminate but only alleviate, so why not focus on trying to prevent health problems from arising or minimizing their effects if their occurrence is inevitable?
The current life expectancy in Spain is 84 years. What is more important: living longer or being able to enjoy the years we live in good health and with a good quality of life? Most preventive activities being developed focus on cardiovascular, neurodegenerative, and oncological diseases, but we must not overlook the musculoskeletal system, which forms the gears and chassis of our body and allows us to remain active and mobile.
The spine, specifically, is the fundamental support of the body, allowing us to stand and walk. It also provides movement and flexibility to the upper trunk, assisting the arms in their functions. Our spine, its vertebrae, and discs only function well in coordination with the surrounding muscles. In other words, if the muscles fail, the spine alone cannot work as effectively.
From the age of 65, the state of our musculoskeletal system begins to differentiate individuals. Those who best preserve their musculature and bone mineral density are more agile, move better, and get sick less often, as muscle is now considered an endocrine organ capable of regulating hormonal processes, modulating inflammation, and improving our metabolism (if activated).
Thanks to Medicine 3.0, we can now provide you with the KEYS to LIVE LONGER with BETTER QUALITY OF LIFE. It is never too late to change certain habits that can modify our biological age.
If you are between 20 and 40 years old…
You are starting to climb the mountain… your body is capable of generating a lot of muscle mass, and that mass will be your reserve for the coming years, so train for strength! Do all the sports you can: CrossFit, functional training, running, triathlon… any sport is valid with the goal of gaining muscle mass for your vital reserve.
The same applies to bone calcium, so maintain a diet rich in protein (generally 50 g per day for women and 63 g per day for men), calcium (1000 mg per day), and vitamin D to maximize peak bone density.
Avoid starting to smoke and drink excessively, and maintain good sleep habits, sleeping 7-8 hours, as our body recovers and repairs itself during the night. This is the time to establish healthy lifestyle habits and routines that will be the foundation of your daily life forever.
If you are between 40 and 50 years old…
We have reached the peak of the mountain. The physiological process of muscle mass loss begins at this stage, potentially reaching up to 1% per year (sarcopenia), depending on various factors. At this point, it is vitally important to maintain the muscle mass generated in previous years and try to continue gaining muscle mass as a “pension plan.” In this age range, sports such as functional training, Pilates, swimming, and cycling are highly recommended as a foundation, in addition to other sports you enjoy.
A protein-rich diet always accompanies strength training, and a balanced intake of calcium and vitamin D will help maintain bone mineral density.
This is the ideal age range to use a whole-body DEXA scan for the first time, a radiological test that indicates our body composition in terms of fat mass and muscle mass, as well as bone mineral density, comparing us with individuals of the same sex, age, and body mass index. The results of this test can determine our muscle and bone reserves and allow for follow-up to observe improvement when certain lifestyle habits are changed.
If you are 60 years old…
And if you were already exercising in previous years, congratulations! Keep it up. If any muscle or joint pain appears, try not to abandon the habit; consult your doctor about the problem, but continue to move as much as the pain allows. If exercise has never been your thing, I hope by this point in the post you have understood the importance of exercising, and I want to tell you that it is never too late, and you still have time to protect your bones and muscles for the future. If exercise hasn’t been your thing, it’s best to start with guided strength training, guided swimming, Nordic walking, stationary bike or elliptical, Pilates, or yoga.
Remember that a protein-rich diet always accompanies strength training, and a balanced intake of calcium and vitamin D helps maintain bone mineral density.
If you are a woman, this is the time to get a screening for bone mineral density with a DEXA scan of the spine or femur, and if we do a whole-body scan, we can also assess fat and muscle mass.
If you are 70 years old…
Even if you have some health issues, it is no less important to take care of your musculoskeletal system. Remember that muscle can modulate inflammation and regulate your metabolism. At this stage of life, strength training can make daily activities more agile, improve balance to prevent falls, and make our bodies feel more energetic.
Calcium intake should increase to 1200 mg per day, and perhaps protein intake as well (consulting with your family doctor).
A DEXA scan is essential, as the risk of osteopenia/osteoporosis and sarcopenia (muscle mass loss) is high.
If you are 80 years old…
They say that “80 is the new 70.” More and more people are reaching their eighth decade of life with good quality of life and great daily activity, and we want that to continue. The goal of sports activity in this age range is to maintain strength, balance, and agility. When choosing a sport, I would prioritize proximity to home and accessibility. Some patients even opt for a personal trainer or physiotherapist at home to guide them through their exercises. Any method is valid as long as “the machine keeps running.”
To combat inevitable sarcopenia, a protein-rich diet and strength training are recommended, and a comprehensive frailty assessment for fracture prevention is highly advisable.
