Muscle Contraction is Medicine

Several years ago, I was diagnosed with hyperthyroidism, the kind where your thyroid gland produces too much of the thyroid hormones and your metabolism speeds up. I was consuming 6-8 meals a day and still losing weight. And even worse, I was also losing muscle mass. And when you lose muscle mass, everyday activities get challenging, and your risk of injury increases. I repeatedly sprained my muscles and spent more than 100 days in one year in physiotherapy. 

I eventually got treatment for my condition, but I realized that I needed to build some muscle and get stronger. And that no one else can do that for you. And no pill can do that for you. You have to put in the work, and with time you will see the results. 

We are in the midst of an obesity and diabetes epidemic. And this drives all other chronic diseases. This is caused in part by the things we consume. But it’s also due to a great reduction in how much we move. As a species, we have collectively become more sedentary over the years. We just don’t move enough. 

The idea for this article came from a Huberman Lab Podcast with Dr. Casey Means, MD where she said that "muscle contraction is medicine!" and that was a lightbulb moment. 

What is muscle contraction?

When you move, your muscles contract allowing your body to move through space. There are 3 ways in which your muscles contract:

• Concentric contraction is when muscles shorten while generating force (lifting a weight);

• Eccentric contraction is when muscles lengthen while generating force (lowering a weight with control); and

• Isometric contraction is when muscles maintain tension without a change in length (holding a plank).

Now there are two facets to muscle contraction:

1. Moving your body throughout the day;

2. Dedicated exercise to strengthen your muscles. 

And both facets are equally important to maintain good health. You strengthen your muscles so that you can move your body through space. You build a strong body and then you use it to live your life. And muscles adapt. So, the more you use them or work them, the stronger they get. 

The strength and size of your muscles enhance your overall quality of life by allowing for greater participation in the activities you enjoy, keeping you independent, and reducing the risk of needing assistance with daily tasks especially as you age. 

---

8 reasons why muscle contraction is medicine!

1. Blood Sugar Regulation: When you move, muscle cells take glucose from your bloodstream regulating blood glucose levels. This makes you more insulin-sensitive and is great for preventing and managing type 2 diabetes.

2. Cholesterol: Working out reduces triglycerides (the fat stored in your body) and increases the levels of HDL (good) cholesterol, thereby reducing the risk of heart disease. 

3. Blood Pressure: Movement enhances blood circulation which reduces blood pressure and chronic inflammation. 

4. Sarcopenia and Osteopenia: Lifting weights stimulates muscle and bone formation and is crucial in preventing sarcopenia (loss of muscle mass) and osteopenia (loss of bone mass).

5. Neurotransmitters: Exercise stimulates the release of neurotransmitters such as endorphins, serotonin, and dopamine, which improve mood and help fight depression and anxiety.

6. Immune System: Regular exercise boosts the immune system, making the body more effective at fighting off infections and diseases.

7. Hormonal Balance: Exercise also helps regulate your hormonal balance, e.g. managing stress response (cortisol) and especially for women (balancing estrogen and progesterone levels).

8. Fat Loss: Finally, this one is obvious but moving and working out help you burn fat and maintain a healthy body weight. 

I am reminded of words in a song called Sunscreen Song by Baz Luhrmann: "Enjoy your body, use it every way you can; Don't be afraid of it or what other people think of it; It's the greatest instrument you'll ever own!"