Lv Mengfan recommends a balanced diet with sufficient protein, vitamin D, antioxidants and other helpful nutrients to prevent sarcopenia. (Figure taken from freepik).
[Health Channel/Comprehensive Report]Sarcopenia is one of the common diseases of silver-haired people. In addition to feeling weak in the limbs, the sense of balance may also deteriorate. Therefore, nutritionists have listed 5 major dietary recommendations in detail, including: getting enough protein and vitamins D. Antioxidants, omega-3 and appropriate amount of dairy products can prevent the occurrence of sarcopenia.
Nutritionist Lu Mengfan posted on Facebook fan page “Nutritious bread (Lu Mengfan nutritionist)“Sarcopenia, which refers to the loss of muscle mass combined with loss of bodily function, usually occurs with age,” the article said. Everyone loses muscle 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
●Protein
Dietary protein can provide the amino acids needed for muscle synthesis and can also stimulate anabolism, directly affecting protein synthesis. In older adults, the anabolic response to protein intake is diminished, so older adults may require higher amounts of protein to achieve positive nitrogen balance and prevent muscle mass loss.
Lu Mengfan also pointed out that there areResearchIt is found that the protein absorption and digestion kinetics of the elderly and young people are almost the same after protein intake after exercise. Therefore, it is recommended that the elderly should combine resistance training and protein intake to achieve the best effect of muscle retention. She 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 mass loss and insufficient vitamin D intake often accompany, and the clinical outcomes of both are similar, including: weakness, falls, etc. Lv Mengfan said that 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). In addition, vitamin D also has anti-inflammatory potential. Some studies have found that elderly people with serum vitamin D (25(OH)D) concentrations less than 25 nmol/L are twice as likely to have sarcopenia compared to those with concentrations greater than 50 nmol/L.
●Antioxidant nutrients
Oxidative damage can predict physical dysfunction in the elderly. When too much reactive oxidative substances accumulate in the body, oxidative damage can result, which may further lead to loss of muscle mass and decreased strength. Lv Mengfan pointed out that many observational studies have found that better antioxidant status is positively correlated with higher physical function. In recent years, studies have found that poor nutritional status of selenium is associated with lower muscle mass in older adults.
Lv Mengfan also mentioned that studies have found that if the concentration of carotene in the plasma of the elderly is low, the risk of losing the ability to walk after 6 years will increase significantly. In addition, studies have also found that poor nutritional status of vitamin E and selenium leads to a higher risk of physical impairment.
However, she said that the above are observational studies, and there is currently no study showing that supplements supplemented with the above-mentioned antioxidant nutrients have a significant effect on improving sarcopenia.
●Long-chain polyunsaturated fatty acids
In addition to anti-inflammatory, omega-3 polyunsaturated fatty acids have more and more 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 with studies of direct administration of omega-3 polyunsaturated fatty acid supplements, the results currently appear to be Not consistent.
Dairy products
Because dairy products are rich in protein and also contain fairly 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 intake of dairy products (including milk, yogurt, and cheese) was associated with greater lean body mass, skeletal muscle mass in the extremities, and higher grip strength.
Another study gave elderly men 210 grams of Ricotta cheese per day. After three months, the experimental group had better skeletal muscle mass and balance in the limbs than the control group that maintained the original diet.
Lu Mengfan said that the prevention of sarcopenia 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. In addition to this, there are certain benefits to consuming dairy products.
She also emphasized that the effect of specially supplemented health supplements on sarcopenia seems to be inconsistent at present, but it is always not wrong to take in a variety of helpful nutrients through a balanced diet!
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