head to toe nutrition five
TRANSCRIPT
Jessica RinaldiNutrition & Dietetics
American Sign LanguageCalifornia State University, Fresno
body's ability to maintain muscle mass lessens after the age of 30.
Without strength training, the average adult will lose 10 percent of muscle mass each decade.
adults tend to gain fat weight simultaneously as they are losing lean muscle mass because their eating habits typically do not change with their energy requirements.
conditions that can cause weight loss
and/or muscle loss include
Diabetes
Stroke
Lou Gehrig's disease
Muscular dystrophy
HIV
Thyroid disorders
Polio.
muscle is metabolically active, meaning it
requires energy to perform
breaking down muscle tissue for fuel helps to
reduce the energy requirements and provide
nourishment for the rest of the body.
Body may burn muscle for fuel while storing
fat for emergency= muscle catabolism.
age-related loss of lean muscle mass, strength, and functionality
prevents elderly people from performing the most basic tasks of daily living, and increases their risk of suffering falls and other serious accidents
multifactorial disease process that may result from sub-optimal hormone levels, inadequate dietary protein, other nutritional imbalances, lack of exercise, oxidative stress, and inflammation.
Several nutrients: creatine, vitamin D, and
whey protein, omega-3 fatty acids, carnitine
compounds, and the amino acid glutamine
Regular exercise (weight training) is essential
for preserving and increasing muscle mass.
Strength training promotes mobility, enhances
fitness, and improves bone health.
Dietary strategies, hormone replacement, nutritional supplementation, and exercise
Older adults should strive to ensure an adequate intake of high-quality protein, abundant consumption of fruits and vegetables, and a reduced intake of cereal grain foods.
Hormonal factors significantly affect muscle mass= all adults over 40 should undergo annual blood testing to track their hormone levels.
Deficiencies of essential hormones such as growth hormone, DHEA, and testosterone can be addressed using bioidentical hormone replacement therapy.
muscle atrophy (older adults) comes mainly from a loss of fast-twitch (Type II) muscle fibers that are recruited during high-intensity movements, such as weight lifting and sprinting.
Studies have foundwhen creatine is given to older adults who are participating in resistance exercise training, it helps increase strength and lean body mass.
According to one research group, creatinesupplementation in older adults may help attenuate age-related loss of muscle strength as well as improve one’s ability to perform functional living tasks.
an important role in bone health, it is also essential for maintaining muscle mass in aging people.
helps preserve the Type II muscle fibers that are prone to atrophy in the elderly
helps support both muscle and bone tissue, and that low vitamin D levels seen in older adults may be associated with poor bone formation and muscle function.
ensuring adequate vitamin D intake may help reduce the incidence of both osteoporosis and sarcopenia in aging people.
Older adults find it difficult to obtain enough high-quality protein from dietary sources.
Derived from dairy products, may help aging adults to optimize their protein intake and protect against muscle loss.
Whey has an exceptionally high biological value—that is, it contains amino acids in proportions that are similar to those required by humans.
Proteins with higher biological value generally are superior to lower-quality proteins in maintaining muscle mass.
prevention and managing sarcopenia.
stimulates the release of hormones that promote
healthy muscle mass.
growth hormone, which acts throughout the body
combat the loss of essential muscle and bone
seen with aging
may enhance the effects of other interventions,
such as hormone replacement therapy.
not all forms of exercise are equal.
Aerobic exercise is great for the cardiovascular system and for keeping body fat levels low, but only mildly effective in preserving the lean body mass
engaging in some form of resistance training (using weights, machines, bands, or other devices) is essential for those seeking to preserve or increase their muscle mass.
Centers for Disease Control and Prevention has issued guidelines for resistance exercise for older adults, noting that in addition to building muscle, strength training can promote mobility, improve health-related fitness, and improve bone health.
To get your muscles warm and loose for strength training, five to ten minutes outside if weather permits, or inside around
the house or on a treadmill if you have one. help direct needed blood flow to your muscles and prepare
your body for exercise. Warming up is important for preventing injury as well as
gaining maximal benefit from the exercise, because loose, warm muscles will respond better to the challenge of lifting weights.
If you have another piece of aerobic exercise equipment available to you, such as a bike, rowing machine, or stair stepper, this will serve as an adequate warm up as well.
http://www.cdc.gov/physicalactivity/growing
stronger/exercises/stage1.html
http://www.cdc.gov/physicalactivity/growing
stronger/exercises/stage2.html
http://www.cdc.gov/physicalactivity/growing
stronger/exercises/stage3.html
http://www.cdc.gov/physicalactivity/growing
stronger/exercises/cooldown.html
Include plenty of calcium in your diet. 1,200 mg a day for women after age 50 and for men after age 70. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.
Pay attention to vitamin D. 800 IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks and fortified milk. Sunlight also contributes to the body's production of vitamin D.
Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow bone loss.
Avoid substance abuse. Don't smoke and avoid drinking more than two alcoholic drinks a day.
http://www.livestrong.com/article/147232-common-reasons-for-weight-loss-muscle-wasting/
http://www.lef.org/magazine/2007/1/report_muscle/Page-02 http://www.cdc.gov/physicalactivity/growingstronger/exercises/cooldo
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