Lv Mengfan recommends a balanced diet with sufficient protein, vitamin D, antioxidants, and other nutrients to prevent sarcopenia. (Figure taken from freepik).
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[Health Channel/Rapporto completo]Sarcopenia is one of the common diseases of silver-haired people. In addition to feeling weak in the limbs, the sense of balance can also deteriorate. Therefore, nutritionists have detailed 5 important dietary recommendations, including: Get enough protein and vitamins D. Antioxidants, omega-3s, and an adequate amount of dairy can prevent the onset of sarcopenia.
Nutritionist Lu Mengfan posted on the Facebook fan page “Nutritious bread (nutritionist Lu Mengfan)“Sarcopenia, which refers to the loss of muscle mass combined with the loss of body function, usually occurs with age,” the article states. Everyone loses muscle mass at a different rate depending on their diet and lifestyle, so if you want to prevent sarcopenia, you can start by changing your diet and lifestyle.
Please read on …
Lv Mengfan said that in terms of nutrients, the most commonly discussed topics related to sarcopenia are: protein, vitamin D, antioxidant nutrients (including vitamin C, E, carotene, selenium).
5 essential nutrients
● Proteins
Dietary proteins can provide the amino acids needed for muscle synthesis and can also stimulate anabolism, directly affecting protein synthesis. In the elderly, the anabolic response to protein intake is reduced, so the elderly may require higher amounts of protein to achieve a positive nitrogen balance and prevent muscle loss.
Lu Mengfan also pointed out that there areResearchProtein absorption and digestion kinetics of elderly and young people have been found to be almost the same after taking protein after exercise, therefore elderly people are recommended to combine resistance training and intake. of protein to achieve the best muscle retention effect. He recommends that to prevent sarcopenia, you can consume 1-1.2 grams of protein per body weight (kg) per day or 25-30 grams of high-quality protein per meal.
● Vitamin D
Muscle loss and insufficient vitamin D intake often occur together, and the clinical outcomes of both are similar, including: weakness, falls, etc. Lv Mengfan said it is not yet clear how vitamin D affects muscle strength and function, but it is speculated that it may be related to the vitamin D receptor (VDR). Additionally, vitamin D also has anti-inflammatory potential. Some studies have found that older adults with serum vitamin D (25 (OH) D) concentrations below 25 nmol / L are twice as likely to have sarcopenia than those with concentrations above 50 nmol / L.
● Antioxidant nutrients
Oxidative damage can predict physical dysfunction in the elderly.When too many reactive oxidative substances accumulate in the body, oxidative damage can occur, which can further lead to muscle loss and decreased strength. Lv Mengfan pointed out that many observational studies have found that better antioxidant status correlates positively with greater physical function. In recent years, studies have found that selenium’s poor nutritional status is associated with lower muscle mass in the elderly.
Lv Mengfan also said that studies have found that if the plasma concentration of carotene in the elderly is low, the risk of losing the ability to walk after 6 years will increase significantly. Furthermore, studies have also found that poor nutritional status of vitamin E and selenium leads to an increased risk of physical impairment.
However, he said the above are observational studies and there is currently no study showing that supplements supplemented with the aforementioned antioxidant nutrients have a significant effect on improving sarcopenia.
● Long-chain polyunsaturated fatty acids
In addition to anti-inflammatories, omega-3 polyunsaturated fatty acids have increasing research evidence that omega-3 polyunsaturated fatty acids can directly affect muscle protein production by regulating mTOR signaling. Observational studies have found that higher dietary levels of omega-3 polyunsaturated fatty acids have a positive effect on muscle strength and physical function, but compared to studies of direct administration of omega-3 polyunsaturated fatty acids supplements, the results currently appear unsatisfactory. consistent.
Dairy products
Since dairy products are high in protein and also contain quite high levels of branched-chain amino acids, they are often used in studies related to muscle mass and muscle function. An Australian cross-sectional study of older women found that higher dairy intake (including milk, yogurt and cheese) was associated with greater lean body mass, skeletal muscle mass in the extremities, and greater grip strength.
Another study gave elderly men 210 grams of cottage cheese per day.After three months, the experimental group had better skeletal muscle mass and limb balance than the control group who maintained the original diet.
Lu Mengfan said sarcopenia prevention requires sufficient calories and protein, as well as a diet rich in antioxidant nutrients (vitamin C, E, carotene, selenium), vitamin D, and omega-3 polyunsaturated fatty acids. Other than that, there are some benefits to consuming dairy products.
He also pointed out that the effect of specially integrated health supplements on sarcopenia appears to be inconsistent at the moment, but it’s not always wrong to get a variety of helpful nutrients through a balanced diet!
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