How to Prevent and Reverse Sarcopenia

How to Prevent and Reverse Sarcopenia

by | Apr 13, 2021 | blog, diet, nutrition

Is losing muscle just a normal part of aging? For some people, a drop in muscle mass and strength can be a serious health problem known as sarcopenia. People with this condition may be more at risk for falls and can have trouble performing daily activities. There are many risk factors for sarcopenia. Some of these, like not getting enough exercise, can be prevented. Additionally, muscle loss can be reversed. Strength training, a healthy diet, and supplements may all help treat sarcopenia.

What is Sarcopenia?

People with sarcopenia have low levels of muscle mass (the total amount of all muscles found in your body). They also have decreased muscle strength or function, which can be measured using things like walking speed or handgrip strength. This loss of muscle happens over time, usually due to aging.

The process of losing muscle starts happening earlier in life than you may think. After a person turns 30, they begin to lose about 3-8% of muscle per decade. This process speeds up even further when a person is in their 60’s. By the time someone reaches their 80’s, they may have lost up to half of their original muscle mass.

As many as one in three people over the age of 60 has sarcopenia. While sarcopenia is usually seen in older people, it may also be seen in younger people as well. For example, people with inflammatory diseases are more likely to develop sarcopenia.

Why is Sarcopenia a Problem?

sarcopenia

Sarcopenia can lead to multiple other physical and mental health issues. People with this condition may be more likely to get broken bones. They may also walk more slowly, which can be a sign that a person has a higher risk of sickness and death. Sarcopenia may also lead to disability and a greater risk of falls.

People living with sarcopenia also say that they experience many other physical and mental issues as a result of their condition, such as:

  • Trouble standing
  • Balance problems
  • Muscle aches and pains
  • Feeling afraid of being injured
  • Feeling embarrassed about their health
  • Feeling lonely or meeting up with friends and family less often

Many people with sarcopenia have a harder time meeting their own needs. Sarcopenia can make it harder to do everyday tasks such as cleaning up around the house, showering, and driving. This may mean that they are less able to live independently.

Finally, people with sarcopenia may have a shorter life expectancy. Focusing on sarcopenia risk factors and working to build more muscle can help you live a longer, healthier life.

How Do You Know if You Have Sarcopenia?

If you think you may have this condition, talk to your doctor. Your doctor may run several tests in order to make a diagnosis, such as:

  • Imaging scans in order to see how much muscle you have throughout the body
  • Tests that test measure how strongly you can grip, in order to see how strong your muscles are
  • Tests that measure how quickly you can walk or climb stairs, in order to see how well your muscles work

If your doctor thinks you may have sarcopenia, they can help you come up with a plan to prevent further muscle loss and even build new muscle.

Preventing Sarcopenia

Sarcopenia has been linked to several risk factors. For example, this condition becomes more common with age. Additionally, up to 30% of your risk of sarcopenia may be linked to genes passed down from your parents. While you can’t control your age or your genetics, there are other risk factors that you can change.

 

 

Exercise
sarcopenia
Not getting enough physical activity can increase your chance of developing sarcopenia. Getting more exercise can reduce your risk and lead to more muscle strength. When healthy adults undergo strength training, they build muscle and can perform everyday tasks more easily.

Many different forms of physical activity can help. Some types of exercises that have been used in studies to help protect against sarcopenia include:

  • Resistance training: This type of workout, also known as strength training, helps build up muscle. It includes exercises that use weights, resistance bands, or body weight.
  • Functional training: This type of movement trains people to better carry out everyday life activities. Functional training strengthens multiple different muscle groups and helps them work together better.
  • Aerobic exercise: Exercises in this category increase your heart rate and make you breathe faster. Aerobic exercise, or cardio, includes activities like running, walking, and swimming.

Diet

Nutrition also plays a key role. People who eat more protein and get more vitamin D are less likely to get sarcopenia. If you want to lower your chance of being diagnosed with this condition, eating a balanced diet where you’re getting enough of these nutrients may help.

Other Factors

Certain diseases may also lead to more muscle loss. These include heart disease and cancer. Factors like eating a healthy diet, quitting smoking, and not drinking alcohol heavily can help with your heart health. These healthy habits can also reduce cancer risk, and in turn, may lower your chance of getting sarcopenia.

Other risk factors of sarcopenia include:

  • Changes in hormones
  • Damage to the nervous system
  • Inflammation
  • High levels of fat in the liver
  • Not getting good enough nutrition

These health issues can often be detected during regular doctors’ visits. Talk to your doctor about how often you should have check-ups and health screenings.

Sarcopenia Treatments

There are no official treatments that the FDA has approved for sarcopenia. However, there are several things that people with this condition can do in order to build up more muscle and improve their strength.

Exercise

Many different types of exercise can help people with sarcopenia. However, one of the best types of workouts may be progressive resistance training, or PRT. During PRT, people focus on building up strength using things like resistance bands, free weights, or weight machines. As a person gets stronger, the amount of weight or resistance used is slowly increased.

In one set of studies, researchers found that PRT helped older people gain an average of 2.4 pounds of muscle. In another analysis of 121 clinical trials that included 6700 people, researchers found that PRT could help people:

  • Walk faster
  • Get out of a chair more quickly
  • Go up steps more easily
  • Gain stronger muscles
  • Have less arthritis pain
  • Have enhanced physical ability
  • Complete daily activities like cooking or bathing more easily

Studies have found that performing more repetitions of an exercise or doing higher-intensity exercises can lead to more improvements in building muscle for older adults. However, too much exercise can lead to injury, so it’s important to start slow. Talk to your doctor before beginning a new workout program, especially if you have other health conditions. Your doctor can give you recommendations for an exercise plan that is best for you.

You can start using PRT by making a habit of strength training. Experts recommend that older adults perform exercises that are focused on muscle strength two times per week. Try taking a class geared towards seniors at a local gym, community center, or online. You can also try tracking your exercise with activity logs or with smartphone apps. Additionally, PRT is not the only type of exercise that can improve your health. Many people living with sarcopenia have found that exercises like cardio, physical therapy, and pool exercises have helped them improve their flexibility and strength.

Nutrition

sarcopenia

Because eating low levels of protein has been linked to sarcopenia, it’s important for older adults to make sure they are getting enough of this nutrient. Eating more protein can help older adults gain more mass and increase their life expectancy. Experts recommend getting 25-30 grams of protein at each meal. Foods that contain a lot of protein include meat (beef, pork, sausage), poultry (chicken, turkey, duck), seafood, eggs, beans, lentils, nuts and nut butters, seeds, and soy foods (tofu, tempeh, edamame).

A Combination of Better Nutrition and Exercise Is Even More Effective

Getting enough nutrients, and especially eating enough protein, is important if you are also getting more exercise. Eating a nutritious diet can help exercise be more effective for people living with sarcopenia.

In one clinical trial, researchers tried to help older, frail nursing home residents build muscle. Participants who exercised had some improvements in muscle strength and were able to walk faster and climb stairs more easily. People who got better nutrition in addition to being put on an exercise program had even larger improvements.

Other studies have had similar findings. Another clinical trial showed that when older adults got aerobic exercise, their bodies were better able to absorb nutrients and deliver those nutrients to the muscle. People who used a combination of healthy eating and exercise built more muscle than people who got better nutrition but didn’t exercise.

Supplements

Sometimes, it’s hard to get all of the nutrients you need from diet alone. Taking supplements may help you make sure you are reaching your nutritional goals.

One easy way to get extra protein is by taking high-protein supplements. Many of these supplements contain essential amino acids. Amino acids are the building blocks of protein, and “essential” amino acids are ones that your body can’t make itself – it needs to get them through the diet. When people over 65 years old take this sort of supplement, they have more muscle strength, fewer health problems, and less hospital visits.

Vitamin D is an important nutrient for those with sarcopenia. Older adults who don’t get enough vitamin D are four times more likely to be frail. Whether vitamin D can be used as a sarcopenia treatment is less clear, however. Some studies have not found any benefit for people taking more vitamin D. On the other hand, other studies have shown that getting more vitamin D can increase physical function and reduce the risk of falls. If you have sarcopenia, taking a vitamin D supplement may help.

Another useful supplement ingredient is omega-3 fatty acids. These molecules are found in fatty fish and in fish oil supplements. Omega-3 fatty acids can:

  • Build more muscle
  • Reduce inflammation in the muscle
  • Help people build muscle following resistance training

Hormone Treatments for Better Muscle Function

Hormones are natural chemicals produced by the body that help different parts of the body communicate. Levels of certain hormones change as we age, and this may play a role in sarcopenia.

Testosterone is a reproductive hormone that is primarily important for the development of male sex characteristics and sexual function. Testosterone also helps support healthy bones, blood cells, and muscles in both men and women. As we age, both men and women experience a drop in testosterone levels. This may be one of the reasons why we lose muscle as we get older. When older men get testosterone treatments to increase their levels of this hormone, they often gain muscle mass and strength. However, it is important to know that taking testosterone may lead to side effects such as acne, joint pain, insomnia, mood swings, and an increased risk of prostate cancer.

Another key hormone is human growth hormone (hGH or GH). Like testosterone, hGH levels decrease about 1% per year after a person turns 30. People with sarcopenia tend to have lower levels of hGH in the body. Some studies have shown that hGH treatment, alone or in combination with testosterone, can improve muscle strength. However, other studies have found that people with sarcopenia don’t gain muscle mass after taking hGH. hGH supplements may also come with side effects such as swelling, joint pain, and carpal tunnel syndrome.

Hormone therapy may help some people build muscle, but it doesn’t seem to work for everyone. Additionally, some people may experience side effects from taking hormones, while others feel just fine. Talk to your doctor to see if the possible benefits of taking testosterone or hGH outweigh the potential risks.

Conclusion

Sarcopenia can be a serious condition, leading to many additional physical and mental health problems. If you feel like you may be losing muscles and are not as strong as you used to be, exercise and a healthy, protein-rich diet can help you build up strength. Some people may benefit from taking hormones such as testosterone or human growth hormone. If you think you may have sarcopenia, talk to your doctor to come up with a treatment plan that can work well for your needs, or make an appointment with Dr. Connor.

Superfoods Part 1: What Is a Superfood and What Is So Super About Them?

Superfoods Part 1: What Is a Superfood and What Is So Super About Them?

by | Jan 21, 2021 | nutrition, vitamins

In recent years, many people have become excited about superfoods that bring good health and help fight disease. Foods like blueberries, kale, and salmon have earned a reputation for being some of the healthiest foods out there. Here, I will explain why certain foods have earned the “superfoods” label.

What Is a Superfood?

Generally speaking, superfoods are foods that offer a lot of vitamins and minerals and provide positive health benefits. While all foods contain nutrients, some foods are much more packed with health-promoting nutrients than others.

There isn’t one standard scientific or nutritional definition that says which foods can be called superfoods. There isn’t a legal definition either, which means that companies can call any food they want a “superfood”. Many foods are labeled as “superfoods” simply for marketing purposes, and when companies say that a certain food or drink product is a miracle food, the actual science often doesn’t live up to the hype.

However, some foods certainly contain more health benefits than others. Learning more about how our bodies use the food we eat can help us make sure we’re meeting our nutritional needs. Labeling certain items as “superfoods” may help us better understand which foods can provide us with higher levels of health-promoting molecules.

Nutrients

Nutrients are molecules that the body needs in order to work properly. There are two types: macronutrients and micronutrients. Cells get energy from macronutrients and use these as building blocks in order to function and grow. Carbohydrates, fats, and proteins are all macronutrients. Micronutrients include vitamins and minerals.

There are some nutrients that your body can make for itself. Others need to be obtained from the things we eat and drink, and these are called “essential nutrients.” It’s important to get enough of these essential nutrients to keep yourself healthy. Eating superfoods can help you get high levels of many different types of nutrients.

Carbohydrates

Although many popular diets such as paleo and keto involve low-carb eating plans, some carbohydrates are necessary in order for your body to function properly. Your cells primarily get their energy from carbohydrates, making them an important source of fuel for your body.

There are three primary types of carbohydrates:

  • Sugars are the basic building blocks of other types of carbohydrates. They are found in sweet foods like desserts, soda pop, and candy. Sugars are also found at high levels in processed foods and fast food. When people eat a lot of sugar, some is used for energy, and the extra is stored as fat within the body. Most superfoods have lower levels of sugar. Some superfoods, such as fruits and vegetables, have some naturally occurring sugars.
  • Starches are made up of many different sugar molecules connected together. These molecules need to be broken down before the body uses them, so the body digests them more slowly. This leads to longer-lasting energy for the body and more feelings of fullness. Starches are found in products made from grains, such as bread and pasta. Some vegetables, like potatoes and corn, also have a lot of starch.
  • Fiber can’t be completely broken down by the body. It leads to even stronger feelings of fullness. Fiber can support a healthy digestive system and reduce cholesterol and blood sugar levels. Many superfoods such as vegetables, fruit, beans, and whole grains contain high levels of fiber.

One way to get the carbohydrates you need using superfoods is by eating a lot of fresh vegetables and fruits. Additionally, some people consider whole grains to be superfoods. Whole grains are less processed, so they have more health benefits such as extra vitamins, minerals, and fiber. Whole wheat bread and pasta, brown rice, oatmeal, and quinoa are all types of whole grains.

Fats

Like carbohydrates, fats supply your cells with energy. They also have several other roles within your body:

  • Helping your body stockpile and use certain vitamins and minerals
  • Supporting skin and hair health
  • Developing a healthy brain
  • Supporting healthy inflammation levels
  • Controlling proper blood clotting

Certain types of fats are less healthy than others. Saturated fats are unhealthy fats that are solid at room temperature, like butter and lard. Trans fats are also unhealthy. They are often added to foods as a preservative. Both saturated fats and trans fats can increase your levels of LDL, or “bad” cholesterol, and raise your risk of heart disease and stroke. Animal products like milk, cheese, and fatty meats have high levels of saturated fat. Oils that have a lot of saturated or trans fats include coconut oil, palm oil, and hydrogenated or partially hydrogenated oils. Experts say that fewer than 10% of your calories should come from saturated fat.

Unsaturated fats, on the other hand, have the opposite effects, leading to higher levels of HDL, or “good” cholesterol, and lowering your chance of developing heart disease. Some foods are thought to be superfoods because they contain high levels of these types of fats.

One type of healthy unsaturated fat is monounsaturated fat. This form of fat can be found in foods like nuts and avocado, which are often thought of as superfoods. Additionally, cooking with oils that contain monounsaturated fat can be a healthier option than cooking with butter. Oils with monounsaturated fats include:

  • Olive oil (is by far the best type of oil to use in my opinion)
  • Canola oil
  • Sunflower oil
  • Sesame oil
  • Safflower oil
  • Polyunsaturated fats are another healthy fat type. Omega-3 and omega-6 are polyunsaturated fats that are found in high levels in many superfoods. These fats lead to better heart health and reduce your chance of developing diabetes. Foods high in omega-3 and omega-6 include fatty fish like salmon, trout, herring, mackerel, cod and light tuna.

Walnuts, flax seeds, and soybean, corn, and safflower oils also contain polyunsaturated fats.

Protein

Every cell in the body contains proteins. Proteins are made up of smaller molecules called amino acids. When we eat proteins from animal or plant sources, the body breaks them down and uses the amino acids to build new proteins to be used throughout the body. It’s important to eat proteins from multiple different sources to make sure that you’re getting all of the different amino acids you need.

The body uses amino acids to build healthy muscles, bones, skin, cartilage and blood. Amino acids are also used to make enzymes, antibodies, and hormones.

Animal sources of protein include meat, chicken, fish, and eggs. These foods can be healthy in moderation, as they provide several kinds of vitamins and minerals. However, they also typically contain a lot of saturated fat, which can raise cholesterol levels. Sticking to superfood sources of protein, such as salmon, walnuts, and beans, can give you an extra nutritional punch. Additionally, green tea contains several beneficial amino acids that may boost brain health, improve mood, and help reduce stress.

Vitamins

Vitamins are molecules that play many different roles within different cells and organs. If you don’t eat enough of a particular vitamin, you might develop a disease or poor health.

There are 13 vitamins that are necessary in order for cells to function. Some examples of include:

  • Vitamin C: An antioxidant that protects cells from damage, supports healthy gums and teeth, and helps heal wounds
  • Vitamin K: A vitamin that helps build bone strength, allows for proper blood clotting, and fights inflammation
  • Folate: A type of B vitamin that supports a healthy heart, builds red blood cells, and helps protect against cancer

Eating a diet full of many different types of foods can help you make sure you’re getting all of the vitamins you need. Additionally, many superfoods contain high levels of several different vitamins. For example:

  • Berries contain high levels of vitamin C and vitamin K, as well as vitamin B6 and vitamin E.
  • Goji berries have large quantities of vitamins A, C, E, and K.
  • Leafy greens such as spinach and kale are also good sources of vitamins A, C, E, and K. Some other green vegetables, including broccoli and mustard greens, also contain several B vitamins.

Minerals

Minerals are necessary for everything from building strong bones and keeping your heart beating to controlling your metabolism and helping you stay hydrated. There are two main types of minerals. Trace minerals such as iron, copper, and zinc are only needed in small quantities. On the other hand, your body needs higher amounts of macrominerals like calcium, sodium, and potassium.

Superfoods tend to have high levels of the minerals we need. Leafy greens have a lot of iron, magnesium, potassium, and calcium. Soybeans and tofu contain high levels of calcium. Whole grains can give you a high dose of magnesium.

Other Helpful Substances in Superfoods

Superfoods are also a great source of other substances that can promote good health:

  • Catechins are a type of antioxidant that can fight arthritis, inflammation, and cancer, and lead to better heart health. Green tea contains a lot of catechins.
  • Carotenoids are found in leafy green vegetables as well as brightly colored produce like tomatoes, pumpkins, carrots, and beets. They can lower a person’s chance of developing certain cancers and eye disease.
  • Flavonoids protect the body from damage and boost heart and brain health. Tea, dark chocolate, fruits, and vegetables are some of the superfoods that contain flavonoids.
  • Probiotics are “good” bacteria that help you digest food and fight off disease. Many people consider yogurt and fermented foods like kimchi and komboucha to be superfoods because they contain probiotics.
  • Polyphenols are micronutrients that help your body control blood sugar and lower your risk of diabetes. They also help your body digest food, promote healthy brain function, and lower your risk of heart disease. If you want to incorporate more polyphenols in your diet, look to superfoods like berries, soybeans, and whole grains. Resveratrol, found in red grapes and blueberries, is a well-known polyphenol that promotes healthy aging and protects against disease.

Putting It All Together

Eating a diet filled with superfoods can promote health and reduce your risk of disease. Although the definition of “superfood” isn’t all that clear, prioritizing foods that are packed with healthy nutrients can help you maximize health benefits. This article is the first instalment of a series I will be publishing here on NorthWestPharmacy.com’s “Ask the Doctor”. Keep an eye out for future installments which will focus on different key nutrients in different superfoods and their health benefits.

 

Superfoods Don’t Need to Break the Bank

Some of the more popular superfoods can be expensive. However, you don’t have to go to specialty grocery stores or spend lots of money getting highly-advertised superfoods. Chances are, the vitamins and minerals found in one superfood can be easily found in other foods too. For example, kale gets a lot of attention as a superfood, but many other leafy greens offer the same pack of nutrients. Swiss chard, collard greens, and spinach can be eaten as superfoods too!

In fact, nearly all fruits and vegetables can be considered superfoods because of their high nutritional value. Eating more fresh produce can help you have better health and protect you from many different types of disease! Aim to have fruits or vegetables with every meal. Try adding fruits to your breakfast, and adding extra veggies to dinnertime meals like pasta and soup.

How Many Superfoods Do You Need to Eat to Be Healthy?

If superfoods are so good for you, does that mean you should try to only eat foods in this category? Not quite. A healthy diet consists of eating many different types of food. The more variety you have in your meals, the more different types of nutrients you will be getting. It’s healthier to concentrate on overall balance and variety in your diet rather than fixating on just a couple of individual nutritious foods.

But occasionally eating superfoods won’t magically erase the impact of the rest of your diet. If you tend to eat a diet high in sugar, saturated fat, or processed foods, you are putting yourself at risk of health problems, regardless of whether you sometimes add a superfood to your meal. Focus on improving overall healthy eating habits instead of simply adding a few superfoods to your usual routine. The best way to work towards good health is to eat a variety of nutritious foods with each meal.

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