The human hand is truly remarkable. Not only does it help us perform basic tasks like throwing, grabbing, climbing, and picking up objects, but it can also serve as a gauge for our overall health. By measuring grip strength, researchers can assess not just an individual's muscle strength, but also the degree of bodily aging and even predict the risk of certain diseases like heart disease and cancer.
Grip strength is measured using a device called a dynamometer. To perform the test, the person holds the dynamometer as if gripping a glass, with their elbow bent at the right angle. The person then squeezes the device for about five seconds. Both hands are tested, typically three times per hand, and the average score is recorded. Generally, men between 20-30 years of age have the strongest grip, while women over 75 have the weakest. For example, the average grip strength for men aged 20-29 is 46 kg, and for women, it is 29 kg. By the age of 60-69, the grip strength of both men and women drops to around 39 kg and 23.5 kg, respectively.
Research has shown that lower-than-average grip strength compared to people of the same gender and age group is often associated with a higher risk of heart failure. A weaker grip can also signal unfavorable changes in heart structure and function. Studies have found that poor grip strength is a strong predictor of mortality from heart disease, as well as a predictor of hospitalizations for heart failure.
Grip strength can also be used to predict cancer patients’ survival rates. While survival depends on other factors, such as the type of cancer and the timing of diagnosis, studies show that patients with higher grip strength tend to have better survival outcomes. For example, non-small cell lung cancer patients with stronger grip strength are more likely to survive longer.
In older adults (aged 60-69), a decline in grip strength by as much as 5 kg is linked to higher risks of cancer, such as colorectal cancer, prostate cancer, and lung cancer in men, and breast cancer and lung cancer in women. Furthermore, a decline in grip strength has been associated with an increased risk of death from colorectal cancer in men and breast cancer in women.
As we age, our grip strength naturally declines. Studies show that as muscle mass decreases with age, grip strength also weakens. Aging typically leads to a loss of muscle mass at a rate of about 1% per year starting in middle age, and by the time we reach 80-90 years old, we may lose up to 50% of our muscle mass.
However, the rate of aging varies from person to person. This means that grip strength may decrease due to age-related changes in the nervous system. For instance, the speed of signal transmission in the brain slows down with age, or muscle loss in the arms can contribute to weaker grip strength. Research has also shown that a decline in grip strength in older adults may be associated with cognitive decline.
When the body experiences certain health conditions or aging processes, it undergoes a loss of muscle tissue throughout. However, measuring strength in various body parts can be challenging. This is why the hand, which is capable of both fine motor skills and strength, is an excellent indicator of overall health. As diseases like heart disease, diabetes, and cancer progress, the ability of muscles to generate force and their functional activity decline. This decline may be caused by various factors, such as reduced heart function, muscle inefficiency, fatigue, or muscle wasting.
Muscle loss and weakening grip strength often occur because certain health conditions, such as cancer, can impair digestive function, reducing appetite and making it difficult to consume enough food, especially protein. Protein is essential for maintaining muscle mass and strength. Without adequate nutrition, the body starts to use internal reserves, such as fat tissue, to generate energy. Muscle tissue is the body’s preferred fuel source, and the loss of muscle mass can reduce the body’s ability to manage long-term chronic illnesses.
One of the most effective ways to maintain and improve overall health is through exercise, particularly muscle-strengthening activities. The body operates on a "use it or lose it" principle: if muscles aren’t used, they will be broken down. For example, getting patients to walk after surgery helps prevent muscle and bone loss, as well as reduces their hospital stay.
In conclusion, a firm handshake or strong grip might offer more insight into your overall health than you might realize. By assessing grip strength, healthcare professionals can gain important information about a person's heart health, risk for certain cancers, and general muscle function. Therefore, paying attention to grip strength—whether through regular assessments or simply observing your own physical changes—could be an easy yet powerful way to monitor your health over time.
So, the next time you shake hands or perform a grip test, think of it as more than just a physical action—it could be a window into understanding your health status!
