Get a Grip on Your Health: Why Grip Strength Matters

Think your handshake only matters in job interviews? Think again. Research published in the National Library of Medicine suggests that your grip strength could be a surprisingly powerful indicator of your overall health and even how long you’ll live.

Researchers have long known that muscle strength is connected to aging, but newer studies show grip strength is more than just a sign of how many jars you can open. It’s now considered a biomarker or a measurable sign of health for things like stroke, heart and liver disease, kidney issues, Type 2 diabetes, and even depression.

A hand-held device called a dynamometer is used to measure grip strength. It gauges how much force your hand and forearm muscles can generate. This “squeeze test” can give doctors a sense of your muscle function and whether you’re at risk for future health problems. Turns out, a weak grip can signal not just physical decline, but metabolic issues and a higher risk for conditions like malnutrition, cognitive decline, lower bone density and yes, even depression.

But why does it matter? Muscles don’t just help you lift groceries or wrangle toddlers. They play a big role in your body’s metabolic system by helping regulate blood sugar and reduce your risk for insulin resistance, which is often a precursor to diabetes. That makes grip strength a small but mighty clue about what’s happening inside your body.

While muscle loss is more common as we age, grip strength is raising red flags in younger people too. Studies show that teenagers and young adults with lower grip strength are more likely to face health problems earlier in life. One possible culprit? Screens. A study found that kids who spend more time on phones or devices tend to have weaker grip strength.

It’s easy to improve your grip and can be as simple as:
•    Squeezing a stress ball or hand grip tool a few minutes a day
•    Carrying groceries without help 
•    Using free weights or resistance bands for arm and wrist exercises
•    Trying rock climbing or rowing, if you’re feeling adventurous

Even everyday chores like gardening or opening tight jars can help strengthen your grip — and your overall health.
If you’ve noticed you’re struggling with things that used to be easy like opening bottles, turning doorknobs, or carrying laundry, it might be time to check in with your physician. Your primary care doctor can assess your grip strength and help determine whether it’s a symptom of a larger health concern.