It was some time ago now that I met up with an old primary school friend of mine at Chadstone Shopping Centre. He’s a gastroenterologist, and has always been a very smart guy, so when he says something, I tend to listen. He’s also a great cook and quite the foodie. I must say that he’s introduced me to the best Portuguese tarts I’ve ever had. Now, we’re both pushing 50, but that day at Chaddie he was looking fitter than ever. So naturally, I probed, and I got three pearls from him that day.
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Keep moving. Your body rewards you if you keep it moving. For a GP (largely a desk jockey) like me, work doesn’t deliver that movement so I’ve now got a walking pad right next to my desk at home. A walking pad is a stripped down version of a treadmill. Whenever I’m reading or using my laptop, I get on it and start walking.
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Eat fewer carbs. We've all heard this one, but after seeing him look so good, I tried it and felt good. (Let's say the Portuguese tart is part of the 80/20 rule!)
- Maintain your grip strength. This one was new to me. He explained how it had become part of his regimen, since it helped him understand his “frailty”. And that’s how this became the topic of this article, so let’s go!
Firstly…
What is grip strength?
Grip strength, as the name implies is the amount of force you have as you clench your hand around an object.
How is it measured?
There is a device called a dynamometer that measures your grip strength by you essentially squeezing as hard as you can with your hands.
So why should you care about your grip strength?
Since that day at Chaddie, I've found countless articles talking about the importance of grip strength, like this one by the BBC, https://www.bbc.com/future/article/20250417-grip-strength-the-test-for-your-chances-of-living-to-100, explaining how good grip strength is a marker of your overall health for all sorts of reasons.
Basically, the theory goes that your grip strength is a marker for your overall musculoskeletal health. Furthermore, it represents how active you are, and so poorer grip strength links to your chance of getting diseases such as diabetes. All of that, leads to increased frailty and makes you more vulnerable.
So who shouldn’t care about grip strength?
When I looked into this further, I considered many situations where people’s grip strength may be specifically impaired and therefore not a valid measure. For example, not too long ago I had tennis elbow, and boy did it hurt when I held anything. Carpal tunnel is another example. So if you have particular reasons your grip strength is impaired, you shouldn’t stress too much. Rather, just think about the point of being active.
From grip strength to strength
And from grip strength then, I think it’s worthwhile expanding our thought about the ageing process just a little further to capture what’s really going on here.
When we age, let’s face it, our bodies do genuinely wear out. And of course, given our bodies are so complex, you get your share of good and bad luck. Scientifically the process of cells wearing out is called senescence. Our cells just stop replenishing themselves, and instead go on to secrete harmful substances and increase inflammation.
However, there’s something else that goes on – sarcopenia. This is a process of muscle loss leading to increased frailty in part due to decreased mobility and use. This part we can avoid.
Not too long ago, I was in a gym (where, I must admit, I haven’t been for some time. Heck, my little set up in the garage and my walking pad generally do me just fine!). I saw some really pumped older guys who seemed far stronger than me. I could just imagine them wearing T shirts saying “sarcopenia sarcs”!
It made me think of the concept of "maladjustment to ageing" which I read about in a book called “Antifragile – Things That Gain From Disorder” by Nassim Nicholas Taleb. I’d say it’s not a book for everyone, but it does raise some interesting points about ageing, including talking about senescence (outside of our control), and another big factor which is within our control which is the "maladjustment to ageing". This idea postulates that ageing for some people, is a product of the lifestyle changes they almost impose on themselves over the years. Interestingly, he makes the point that our bodies don’t actually thrive in comfort. Our bodies, particularly our cardiovascular and musculoskeletal systems, thrive under some degree of stress – that is, being worked. As we do when we’re kids - pushing the limits.
So, there you have it. My primary school friend, apart from leading me to an extraordinary Portuguese tart, imparted some useful wisdom and opened the door to a fascinating rabbit hole.
The takeaway message I gained from the rabbit hole of grip strength is there. Ultimately, it’s a tale that reminds us that a large part of ageing comes down to the old saying “Move it or lose it”!
Dr Floyd Gomes