VIA·L
UKRUENES
‹ Усі статті

М’язи чоловіка після 40: сила, яка захищає все інше

4 хвилини читання

Звичні навантаження стали важчими, хват слабшим, підйом сходами збиває дихання. З віком м’язи непомітно тануть — і це не лише про зовнішній вигляд. Добра новина: м’яз відповідає на навантаження в будь-якому віці.

Чому це важливо

Тестостерон підтримує і м’яз, і кістку. Але тестостерон-терапія кістку від переломів не захищає: у великому випробуванні переломів стало не менше. Кістку й м’язи бережуть навантаження та їжа.

Що працює

Силові 2–3 рази на тиждень, із прогресією. Основа — присідання, тяги й жими. Коли стає легко — трохи більше ваги чи повторень. Навантаження має бути відчутним: останні повторення даються із зусиллям.

Трохи ударного навантаження. Підйоми на сходинку, легкі стрибки, якщо суглоби дозволяють, — це сигнал кістці залишатися міцною.

Білок — більше, ніж здається. 1,2–1,6 г на кілограм ваги на день, по 30–40 г у кожен прийом їжі. З віком м’яз гірше відповідає на білок, тому його потрібно більше. Наприклад: яйця із сиром, порція м’яса чи риби завбільшки з долоню, сочевиця із сиром.

Вітамін D і кальцій — переважно з їжі: риба, молочне, зелень.

Баланс. Вправи на рівновагу — профілактика падінь.

А добавки?

Як стежити без гаджетів

Годинник і кільце м’язи й кістку не вимірюють. Орієнтир — сила й функція: чи важчають звичні навантаження, чи слабшає хват, чи легко встати зі стільця без рук.

Коли до лікаря

Що спробувати цього тижня

На чому ґрунтується

Статтю написано за темами бази знань VIA-L. За ними стоять опубліковані роботи — ось вони:

  1. Testosterone and Bone Health in Men — Current Osteoporosis Reports, 2026 doi
  2. Hormonal Modulation With Withania Somnifera: Systematic Review and Meta-Analysis of Randomized-Controlled Trials — Planta Medica, 2026 doi
  3. Key Findings on the Efficacy and Safety of Testosterone Therapy From Two Large Randomized Trials — The Journal of Clinical Endocrinology and Metabolism, 2026 doi
  4. Metabolic Dysfunction–Associated Steatotic Liver Disease in Adults — JAMA, 2026 doi
  5. The Effect of Chromium Picolinate Supplementation on Cardiometabolic Biomarkers, Tumor Necrosis Factor-Α Gene Expression, and DNA Damage in Subjects With Metabolic Syndrome: A Randomized Placebo-Controlled Clinical Trial — Biological Trace Element Research, 2026 doi
  6. Do the Effects of Early Time-Restricted Eating Vary by Cardiometabolic Phenotype, Age, Sex, or Race? A Secondary Analysis of a Randomized Controlled Trial — The Journal of Nutrition, 2026 doi
  7. Efficacy of Exercise-Based Interventions for Metabolic Syndrome: An Umbrella Review With Meta-Analyses — Obesity Reviews : An Official Journal of the International Association for the Study of Obesity, 2026 doi
  8. 4 — Diabetes Care, 2026 doi
  9. Safety of 12-Months Administration of Ashwagandha (Withania Somnifera) Standardized Root Extract in Healthy Adults: A Prospective, Observational Study — Phytotherapy Research : PTR, 2025 doi
  10. Evaluation of Potential Hormonal Activities of Ashwagandha (Withania Somnifera) — Phytotherapy Research : PTR, 2025 doi
  11. Dietary Patterns and Testosterone Balance: A Review of Clinical Data and Perspectives — Journal of Advanced Research, 2025 doi
  12. Testosterone Treatment in Middle-Aged and Older Men with Hypogonadism — The New England Journal of Medicine, 2025 doi
Показати всі (92)
  1. Semaglutide improved sperm morphology in obese men with type 2 diabetes mellitus and functional hypogonadism — Diabetes, Obesity & Metabolism, 2025 doi
  2. Effects of Testosterone Deficiency and Therapy on the Cardiometabolic Syndrome in Men — The American Journal of the Medical Sciences, 2025 doi
  3. The Effect of Chromium Supplementation on Cardio-Metabolic Risk Factors in Overweight and Obese Patients — Journal of Trace Elements in Medicine and Biology : Organ of the Society for Minerals and Trace Elements (GMS), 2025 doi
  4. Metabolic Effects of Testosterone Added to Intensive Lifestyle Intervention in Older Men With Obesity and Hypogonadism — The Journal of Clinical Endocrinology and Metabolism, 2025 doi
  5. Efficacy and Safety of Berberine on the Components of Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Trials — Frontiers in Pharmacology, 2025 doi
  6. Male Hypogonadism: Pathogenesis, Diagnosis, and Management — Diabetes & Endocrinology, 2024 doi
  7. Dietary Fat Quality and Serum Androgen Concentrations in Middle-Aged Men — European Journal of Clinical Nutrition, 2024 doi
  8. Do "Testosterone Boosters" Really Increase Serum Total Testosterone? A Systematic Review — International Journal of Impotence Research, 2024 doi
  9. Testosterone Treatment and Fractures in Men with Hypogonadism — The New England Journal of Medicine, 2024 doi
  10. Effect of Testosterone Replacement Therapy on Sexual Function and Hypogonadal Symptoms in Men With Hypogonadism — The Journal of Clinical Endocrinology and Metabolism, 2024 doi
  11. Depressive Syndromes in Men With Hypogonadism in the TRAVERSE Trial: Response to Testosterone-Replacement Therapy — The Journal of Clinical Endocrinology and Metabolism, 2024 doi
  12. Associations of Testosterone and Related Hormones With All-Cause and Cardiovascular Mortality and Incident Cardiovascular Disease in Men : Individual Participant Data Meta-Analyses — Annals of Internal Medicine, 2024 doi
  13. Effect of Testosterone on Progression From Prediabetes to Diabetes in Men With Hypogonadism: A Substudy of the TRAVERSE Randomized Clinical Trial — JAMA Internal Medicine, 2024 doi
  14. Chromium Supplementation and Type 2 Diabetes Mellitus: An Extensive Systematic Review — Environmental Geochemistry and Health, 2024 doi
  15. The Effect of Berberine Supplementation on Glycemic Control and Inflammatory Biomarkers in Metabolic Disorders: An Umbrella Meta-Analysis of Randomized Controlled Trials — Clinical Therapeutics, 2024 doi
  16. Intermittent Fasting and Health Outcomes: An Umbrella Review of Systematic Reviews and Meta-Analyses of Randomised Controlled Trials — EClinicalMedicine, 2024 doi
  17. Effectiveness of Stress Management Interventions to Change Cortisol Levels: A Systematic Review and Meta-Analysis — Psychoneuroendocrinology, 2024 doi
  18. Effects on Cardiovascular Risk Factors of a Low- Vs High-Glycemic Index Mediterranean Diet in High Cardiometabolic Risk Individuals: The MEDGI-Carb Study — European Journal of Clinical Nutrition, 2024 doi
  19. Effects of Various Exercise Types on Visceral Adipose Tissue in Individuals With Overweight and Obesity: A Systematic Review and Network Meta-Analysis of 84 Randomized Controlled Trials — Obesity Reviews : An Official Journal of the International Association for the Study of Obesity, 2024 doi
  20. Prostate Safety Events During Testosterone Replacement Therapy in Men With Hypogonadism: A Randomized Clinical Trial — JAMA Network Open, 2023 doi
  21. Correlation Between Serum Zinc and Testosterone: A Systematic Review — Journal of Trace Elements in Medicine and Biology : Organ of the Society for Minerals and Trace Elements (GMS), 2023 doi
  22. Cardiovascular Safety of Testosterone-Replacement Therapy — The New England Journal of Medicine, 2023 doi
  23. The Effects of Sleep Deprivation and Obstructive Sleep Apnea Syndrome on Male Reproductive Function: A Multi-Arm Randomised Trial — Journal of Sleep Research, 2023 doi
  24. Exploring the Efficacy and Safety of a Novel Standardized Ashwagandha (Withania Somnifera) Root Extract (Witholytin®) in Adults Experiencing High Stress and Fatigue in a Randomized, Double-Blind, Placebo-Controlled Trial — Journal of Psychopharmacology (Oxford, England), 2023 doi
  25. Metabolic Syndrome and Erectile Dysfunction: A Systematic Review and Meta-Analysis Study — Journal of Endocrinological Investigation, 2023 doi
  26. Overall and Sex-Specific Effect of Berberine on Glycemic and Insulin-Related Traits: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — The Journal of Nutrition, 2023 doi
  27. AASLD Practice Guidance on the Clinical Assessment and Management of Nonalcoholic Fatty Liver Disease — Hepatology (Baltimore, Md.), 2023 doi
  28. Sleep, testosterone and cortisol balance, and ageing men — Reviews in Endocrine & Metabolic Disorders, 2022 doi
  29. Aging and Androgens: Physiology and Clinical Implications — Reviews in Endocrine & Metabolic Disorders, 2022 doi
  30. Effects of Exercise Training on Anabolic and Catabolic Hormones with Advanced Age: A Systematic Review — Sports Medicine (Auckland, N.Z.), 2022 doi
  31. Nonpharmacological Interventions for the Management of Testosterone and Sperm Parameters: A Scoping Review — Clinical Therapeutics, 2022 doi
  32. Examining the Effects of Calorie Restriction on Testosterone Concentrations in Men: A Systematic Review and Meta-Analysis — Nutrition Reviews, 2022 doi
  33. Proposal for Standardizing Normal Insulin Ranges in Brazilian Patients and a New Classification of Metabolic Syndrome — Frontiers in Medicine, 2022 doi
  34. Effect of Partial and Total Sleep Deprivation on Serum Testosterone in Healthy Males: A Systematic Review and Meta-Analysis — Sleep Medicine, 2021 doi
  35. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review — Advances in Nutrition (Bethesda, Md.), 2021 doi
  36. Sociodemographic, lifestyle and medical influences on serum testosterone and sex hormone–binding globulin in men from UK Biobank — Clinical Endocrinology, 2021 doi
  37. Testosterone and Exercise: Effects on Fitness, Body Composition, and Strength in Middle-to-Older Aged Men With Low-Normal Serum Testosterone Levels — Heart and Circulatory Physiology, 2021 doi
  38. Effects of Mediterranean Diet on Plasma Metabolites and Their Relationship With Insulin Resistance and Gut Microbiota Composition in a Crossover Randomized Clinical Trial — Clinical Nutrition (Edinburgh, Scotland), 2021 doi
  39. Effects of Dietary Eicosapentaenoic Acid and Docosahexaenoic Acid Supplementation on Metabolic Syndrome: A Systematic Review and Meta-Analysis of Data From 33 Randomized Controlled Trials — Clinical Nutrition (Edinburgh, Scotland), 2021 doi
  40. Management of Obesity in Cardiovascular Practice: JACC Focus Seminar — Journal of the American College of Cardiology, 2021 doi
  41. Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation, 2021 doi
  42. Optimal Threshold of Homeostasis Model Assessment of Insulin Resistance to Identify Metabolic Syndrome in a Chinese Population Aged 45 Years or Younger — Frontiers in Endocrinology, 2021 doi
  43. Reviewing the Evidence on Vitamin D Supplementation in the Management of Testosterone Status and Its Effects on Male Reproductive System (Testis and Prostate): Mechanistically Dazzling but Clinically Disappointing — Clinical Therapeutics, 2020 doi
  44. Age and Time-of-Day Differences in the Hypothalamo-Pituitary-Testicular, and Adrenal, Response to Total Overnight Sleep Deprivation — Sleep, 2020 doi
  45. The Association Between Popular Diets and Serum Testosterone Among Men in the United States — The Journal of Urology, 2020 doi
  46. A Randomized Controlled Pilot Trial of Sleep Health Education on Body Composition Changes Following 10 Weeks' Resistance Exercise — The Journal of Sports Medicine and Physical Fitness, 2020 doi
  47. Omega-3 Fatty Acids for the Primary and Secondary Prevention of Cardiovascular Disease — The Cochrane Database of Systematic Reviews, 2020 doi
  48. Colon-Delivered Short-Chain Fatty Acids Attenuate the Cortisol Response to Psychosocial Stress in Healthy Men: A Randomized, Placebo-Controlled Trial — Neuropsychopharmacology : Official Publication of the American College of Neuropsychopharmacology, 2020 doi
  49. Lipid Management in Patients With Endocrine Disorders: An Endocrine Society Clinical Practice Guideline — The Journal of Clinical Endocrinology and Metabolism, 2020 doi
  50. Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis — The Journal of Clinical Endocrinology and Metabolism, 2019 doi
  51. A Clinical Perspective of Sleep and Andrological Health: Assessment, Treatment Considerations, and Future Research — The Journal of Clinical Endocrinology and Metabolism, 2019 doi
  52. Effects of different exercise training programs on body composition: A randomized control trial — Scandinavian Journal of Medicine & Science in Sports, 2019 doi
  53. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association — Circulation, 2019 doi
  54. Associations Between Homeostasis Model Assessment (HOMA) and Routinely Examined Parameters in Individuals With Metabolic Syndrome — Physiological Research, 2019 doi
  55. Evaluation and Management of Testosterone Deficiency: AUA Guideline — The Journal of Urology, 2018 doi
  56. Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline — The Journal of Clinical Endocrinology and Metabolism, 2018 doi
  57. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men With Prediabetes — Cell Metabolism, 2018 doi
  58. Hypogonadotropic Hypogonadism in Men With Diabesity — Diabetes Care, 2018 doi
  59. Effect of Testosterone Treatment on Volumetric Bone Density and Strength in Older Men With Low Testosterone: A Controlled Clinical Trial — JAMA Internal Medicine, 2017 doi
  60. A Perspective on Middle-Aged and Older Men With Functional Hypogonadism: Focus on Holistic Management — The Journal of Clinical Endocrinology and Metabolism, 2017 doi
  61. Effect of Magnesium Supplementation on Insulin Resistance in Humans: A Systematic Review — Nutrition (Burbank, Los Angeles County, Calif.), 2017 doi
  62. Increased Physical Activity Has a Greater Effect Than Reduced Energy Intake on Lifestyle Modification-Induced Increases in Testosterone — Journal of Clinical Biochemistry and Nutrition, 2016 doi
  63. A Systematic Review and Meta-Analysis of Randomized Controlled Trials on the Effects of Magnesium Supplementation on Insulin Sensitivity and Glucose Control — Pharmacological Research, 2016 doi
  64. Effect of Magnesium Supplementation on Glucose Metabolism in People With or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials — European Journal of Clinical Nutrition, 2016 doi
  65. Hypomagnesemia in Type 2 Diabetes: A Vicious Circle? — Diabetes, 2016 doi
  66. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association — Diabetes Care, 2016 doi
  67. Vitamin D supplementation and testosterone concentrations in male human subjects — Clinical Endocrinology, 2015 doi
  68. Metabolic and hormonal effects of ‘catch‐up’ sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction — Clinical Endocrinology, 2015 doi
  69. Nutrients other than carbohydrates: their effects on glucose homeostasis in humans — Diabetes/Metabolism Research and Reviews, 2015 doi
  70. Protective Effects of the Mediterranean Diet on Type 2 Diabetes and Metabolic Syndrome — The Journal of Nutrition, 2015 doi
  71. Resistance Training Restores Muscle Sex Steroid Hormone Steroidogenesis in Older Men — FASEB Journal : Official Publication of the Federation of American Societies for Experimental Biology, 2014 doi
  72. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men — International Journal of Endocrinology, 2014 doi
  73. Age-Associated Changes in Hypothalamic-Pituitary-Testicular Function in Middle-Aged and Older Men Are Modified by Weight Change and Lifestyle Factors: Longitudinal Results From the European Male Ageing Study — European Journal of Endocrinology, 2013 doi
  74. Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and After Exhaustion — Biological Trace Element Research, 2011 doi
  75. The Effect of Mediterranean Diet on Metabolic Syndrome and Its Components: A Meta-Analysis of 50 Studies and 534,906 Individuals — Journal of the American College of Cardiology, 2011 doi
  76. Triglycerides and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation, 2011 doi
  77. Testosterone Physiology in Resistance Exercise and Training: The Up-Stream Regulatory Elements — Sports Medicine (Auckland, N.Z.), 2010 doi
  78. Magnesium Effect on Testosterone-SHBG Association Studied by a Novel Molecular Chromatography Approach — Journal of Pharmaceutical and Biomedical Analysis, 2009 doi
  79. Multiple Biomarkers and Their Relative Contributions to Identifying Metabolic Syndrome — Clinica Chimica Acta; International Journal of Clinical Chemistry, 2009 doi
  80. Insulin Resistance, the Metabolic Syndrome, and Risk of Incident Cardiovascular Disease: A Population-Based Study — Journal of the American College of Cardiology, 2007 doi

Доказова сила цих робіт різна: десь великі огляди та мета-аналізи, десь окремі невеликі дослідження. Кроки в статті — прості заходи турботи про себе з низьким ризиком, а не лікування, і підходять не всім.

Це загальні відомості, а не призначення. Обстеження й лікування підбирає лікар.

Застосунок VIA-L

VIA-L — застосунок для жінок від 35 і чоловіків від 40 років: сон, енергія, настрій і тіло в період гормональних змін. Простими словами, за вашими даними — і з перевіркою, що допомогло.

Усі статті бібліотеки є й у застосунку.

App StoreGoogle Play

Читати далі

Бажання й ерекція після 40: що важливо знати чоловікові5 хвилин читанняПростата після 40: що нормально, що лікується і коли до лікаря5 хвилин читанняСерце чоловіка після 40: що справді його захищає5 хвилин читання