472 Preserving Muscle [21 May 2018]

A few weeks ago [#470 Nutritional Support for the Elderly] I mentioned several supplements that help preserve or rebuild muscle in the elderly. Let’s take a closer look at these.

The first is protein powder. Whey works best and is fine for nearly everyone even those with dairy issues. A whey protein will increase muscle, improve liver and kidney function, and increase white blood cell and lymphocyte count (reducing colds and flu infections by half).

Branched Chain Amino Acids (BCAAs) are special amino acids that do not require processing in the liver so can be used without stressing the liver or kidneys. They are particularly beneficial in preventing muscle loss in elderly or ill people and in enhancing healing of injuries including burns. BCAAs are available in tablet or powder form.

We usually think of creatine as a supplement for athletes and body builders but it is also beneficial for maintaining muscle in the elderly. Dr. Philip Rouchotas believes everyone over 70 should be supplementing with creatine daily. It will even prevent muscle atrophy in a limb that is in a cast from a fracture. Creatine is especially beneficial for neurodegenerative diseases. It will slow the progression and improve survival in ALS, and in Parkinson’s will improve upper body strength, improve mood, and most significantly slow the requirement for increasing doses of dopamine. A low dose of 2.5 g per day is perfectly safe for the kidneys.

Exercise, both aerobic and resistance, is essential in building and maintaining muscle, but without the above nutrients will not be nearly as effective. In one study adding whey protein doubled the amount of muscle gain from resisted exercise. Exercise of course has many other benefits which I have previously discussed including cancer prevention [#361] and increased life expectancy [#420].

But building muscle is only half the equation of strength. The other half is energy, which is produced in the mitochondria of our cells. B vitamins (or a good multi), coenzyme Q10, and Acetyl-L-Carnitine will all improve energy in the elderly; see my articles on mitochondria for more on these.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

471 The Mediterranean Diet [14 May 2018]

In two recent articles [#464 Heart Health Protocol and #470 Nutritional Support for the Elderly] I mentioned that the Mediterranean Diet is the basis of the protocols recommended by Dr. Philip Rouchotas ND of the Bolton Naturopathic Clinic in Ontario. Let’s examine it more closely this week.

While potential benefits of what came to be known as the Mediterranean Diet (MD) were reported in the 1960s and 70s, it was the Lyon Diet Heart Study, published in 1999, that brought it widespread recognition. This study followed 605 people with existing heart disease for 4 years, comparing the Mediterranean Diet with the American Heart Association’s then-recommended STEP 1 diet. The MD group had 56% lower risk of all cause death and 67% reduction in risk of cardiovascular-related complications. In comparison, beta blocker drugs reduce all-cause mortality by 22% and fish oil by 25%.

Surprisingly it wasn’t until 2013 that the Mediterranean Diet was tested for prevention of cardiovascular disease in the general population. This study published in the New England J of Med in 2013, followed 7,447 people randomized to two variations of the Mediterranean Diet and a control for 5 years. The MD groups had 28% and 30% lower risk of major cardiovascular event (heart attack or stroke).

So what is the Mediterranean Diet? It is usually shown in the form of a pyramid (click here or drop in and ask me for a printed copy). At the base is physical activity and enjoyment of food with others – a great start!

Next is plant foods. Daily, each meal should be based around a variety of vegetables, fruits, whole grains, beans, legumes, seeds, herbs and spices. Olive oil and nuts are an important source of fats.

The third step is fish and seafood to be eaten often, at least twice a week.

Fourth is poultry, eggs, cheese and yogurt, in moderate portions, daily to weekly.

Finally, at the top is red meat and sweets, to be used sparingly.

Drinking sufficient water is important. Wine is allowed in moderation.

The Mediterranean Diet is very general, so can be customized to your family’s tastes and preferences. In my opinion the significant lessons are: eat a variety of vegetables, fruits, grains and seeds; replace most red meat with fish and seafood; and restrict sugar and other refined carbs.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.