Myokines: The Invisible Healers of Strength Training
Strength training is much more than the mechanical strain on our skeletal muscles. The effects of strength training go far beyond building strength and muscle. So-called myokines play a decisive role...
Muscle messengers, known as myokines, have remarkable healing powers. They are released through physical activity and can reduce the risk of diseases such as diabetes, high blood pressure, and cancer, rejuvenate the brain, and improve memory. They work throughout the body and extend life. But what exactly do myokines do, and how do they function?
Once released, myokines enter the bloodstream and reach various organs. In the heart, they bind to muscle cells and prevent the incorporation of rigid fibers, preserving the elasticity and strength of the heart muscle—essential for the organ’s lifespan. Myokines also promote the formation of new brain cells and neural connections, especially in the hippocampus, which slows cognitive decline and protects against dementia. Additionally, they help regulate blood sugar levels by improving sugar absorption in muscle cells and reducing blood sugar spikes after eating, providing protection against diabetes.
Myokines are beneficial not only for internal organs but also support fat burning, especially in deep abdominal fat, which is hormonally active and promotes inflammation and diseases such as diabetes and high blood pressure. Myokines reduce these negative effects by melting away the fat and lowering inflammation activity in the body.
Another positive effect of myokines is their impact on the immune system. They help prevent excessive immune reactions by promoting the release of anti-inflammatory agents. Studies show that the immune system of physically active people responds less strongly and more precisely to invaders like bacterial components. Furthermore, myokines appear to support the body’s immune system in fighting cancer by guiding immune cells directly to tumor tissue. Studies have shown that physically active people have a lower risk of cancer and, after overcoming cancer, live longer if they remain active.
Myokines also seem to benefit the skin: indications suggest that they increase collagen production, making the skin more elastic and resilient. They also support wound healing, contributing to overall skin health.
Myokines play an important role in muscle regeneration. Micro-injuries in muscle fibers caused by training activate so-called satellite cells, which serve as repair units. Myokines signal these cells to start the repair process and promote muscle growth by stimulating protein production—essential building blocks for muscle tissue.
The World Health Organization (WHO) recommends a mix of strength and endurance training: 150 minutes of moderate or 75 minutes of intense endurance exercise per week, complemented by two strength sessions. Studies show that a combination of strength and endurance training is the most effective way to reduce disease risk. However, it’s essential to remember that every movement counts, and even small, intense activities in daily life like climbing stairs or doing a few squats can positively impact health.
For those just starting with exercise, it’s best to set achievable goals and gradually integrate movement into daily routines. Simple activities like getting up, taking short walks, or cycling can become a healthy habit. The thought of myokines, which are released with every movement and unfold their healing powers throughout the body, can help maintain motivation.
