eMEMBERSHIP  LOGIN

Proper Nutrition Key to Maintaining Muscle Strength

Posted on Jan. 29, 2013, 6 a.m. in Musculoskeletal Nutrition Vitamins
Proper Nutrition Key to Maintaining Muscle Strength

Sarcopenia, or the gradual loss of muscle mass, is a common consequence of aging, and poses a significant risk factor for disability in older adults. As muscle strength plays an important role in the tendency to fall, sarcopenia leads to an increased risk of fractures and other injuries.  While resistance training is an essential and effective intervention, adequate nutritional intake is also an important element.  The International Osteoporosis Foundation (IOF) Nutrition Working Group has identified nutritional factors that contribute to loss of muscle mass, and conversely, are beneficial to the maintenance of muscle mass.   The Group acknowledges that protein intake plays an integral part in muscle health, proposing an intake of 1.0–1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health in elderly people without severely impaired renal function.  As many studies indicate a role for vitamin D in the development and preservation of muscle mass and function, the Group also acknowledges that adequate vitamin D should be ensured through exposure to sunlight and/or supplementation if required. Vitamin D supplementation in seniors, and especially in institutionalized elderly, is recommended for optimal musculoskeletal health. The Group also recognizes emerging evidence that suggests that vitamin B12 and/or folic acid play a role in improving muscle function and strength.

View news source…

A. Mithal, J.-P. Bonjour, S. Boonen, P. Burckhardt, H. Degens,, B. Dawson-Hughes, et al, for the IOF CSA Nutrition Working Group. “Impact of nutrition on muscle mass, strength, and performance in older adults.”  Osteoporos Int. , Dec. 2012.

  

Health Headlines MORE »

About an hour of ballroom dancing 3 days a week, for 3 months, resulted in a 50% improvement in balance and fall reduction.
Sugar sweetened beverages such as sodas and juice cocktails may elevate blood pressure.
Not only did collegiate-trained swimmers recover better with chocolate milk after an exhaustive swim, they swam faster in time trials later that same day.
Blueberry powder supplements may boost natural killer cell activity and lower blood pressure, among sedentary men and women.
Spns1 may mediate the aging process.
Playing cards and checkers, and doing crosswords or other puzzles, enhance brain volume in thse regions associated with Alzheimer’s Disease.
Stress-prone, hostile, and/or depressed people may be at greater risk of stroke.
Harvard researchers report that long-term Vitamin C & E supplementation does not increase the risks of cancer, in a large-scale study of older men.
Ceylon cinnamon (Cinnnamonum verum) may offset biomechanical, cellular and anatomical changes in the brain, in a mouse model of Parkinson’s Disease.
Agreeing with others may be a powerful way to challenge opinions.