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5 Reasons to Maintain Lean Body Mass as you Age

by | Feb 8, 2018 | Healthy aging

Striving to keep our body healthy as we age can be a challenge!  One of the toughest challenges is maintaining a healthy body composition, or the percentages of lean tissue and fat mass. Starting in our mid-forties, we begin to lose muscle mass and progressively accumulate fat mass. On average, between the ages of 40-60, a person gains about 1 pound of fat per year and loses a 1/2 pound of muscle.  By age 75, 50% of your muscle mass can vanish! (1)  Beyond the loss of strength that occurs with reduced muscle mass, a loss in lean tissue affects our health in many ways and even puts us at greater risk for disease.  Read on to learn how lean body mass is critical for building strong bones as well as maintaining a healthy, well-functioning body as we age.

What is lean body mass?  Lean body mass consists of your bones, ligaments, tendons, internal organs, muscles and water…everything in your body that’s not fat.  Because lean body mass includes components whose weight cannot be easily changed, such as the weight of your internal organs, the loss or gain of skeletal muscle mass is the primary reason for change in lean body mass.  Therefore, lean body mass, lean tissue mass and muscle mass are terms that are frequently used interchangeably.

5 Reasons why Lean Body Mass Benefits your Health as you Age

Lean Body Mass Combats Obesity: 
Lean body mass is associated with your basal metabolic rate (BMR), or the amount of calories you burn at rest.  Muscles, even at rest, require energy in the form of calories while fat cells do not.  So the greater amount of lean muscle tissue you have, the more calories you burn throughout the day decreasing the likelihood of excessive fat accumulation and obesity. Obesity is a contributing factor to many chronic diseases such as chronic systemic inflammation, cardiovascular disease, metabolic syndrome, diabetes, and non-alcoholic fatty liver.

Lean Body Mass can Protect against Diabetes and Insulin Resistance: 
Muscle is required to clear glucose from the blood and help to maintain healthy blood sugar levels. Insulin resistance is the first step in the progression of diabetes. It occurs when insulin secreted by the pancreas in response to a high sugar meal loses its ability to stimulate muscle to take up glucose from the blood.  This results in high blood sugars which can lead to diabetes.  In a large scale study of over 13,000 people over a 6-year span conducted by the UCLA School of Medicine, researchers found that higher muscle mass was associated with better insulin sensitivity and a lower risk of developing diabetes. Not only that, they found that for every 10% increase in skeletal muscle mass, there was an 11% decrease in insulin resistance. (2)

Lean Body Mass helps Recovery from Illness or Disease: 
Illness and disease increase the body’s need for protein in order to heal.  Often times the protein needs are far beyond what we can get from our daily diet, thus the breakdown of muscle occurs to meet the increased protein requirement. Individuals with lower levels of muscle mass will have greater difficulty meeting the demands caused by illness. In fact, loss of muscle mass is known to impact the rate of recurrence and survival from cancer. In patients with lung cancer, those who had a decrease in lean body mass due to the cancer and cancer therapy, had a higher rate of recurrence and a worse survival rate than those patients that were able to maintain muscle mass. (3)

Lean Body Mass keeps your Bones Strong and Healthy:  
It has been shown that greater muscle mass is a consistent predictor of better bone health in older men and women. (4)  Not only does muscle contraction create a force on the bone stimulating healthy bone remodeling, several studies have shown a positive correlation between muscle size and bone density and strength. (5)  In the Mediterranean Intensive Oxidant Study, researchers found that lower amounts of skeletal muscle mass was correlated with weaker and thinner bones in elderly men. (6)  Keeping your bones strong and healthy as you age requires the maintenance of adequate muscle mass and function.

Lean Body Mass Reduces your Risk of Falls and Fractures:  
Reduced lean tissue, especially in the lower-leg muscles, is associated with poor balance and increased risk of falls and fractures. (5)  A 2015 report from the American Society for Bone and Mineral Research found that people with decreased muscle mass had 2.3 times the risk of falling and breaking a bone, such as a hip, collarbone, leg, arm, or wrist. (7)  Hip fracture is the most serious consequence of falling because it is not only associated with a high risk of death during the first year post- fracture, but also increases the risk of mortality for up to 10 years.

Do you know your Lean Body Mass?
The only way to truly know your lean body mass is to have your body composition measured.  Body composition analysis breaks down your weight into muscle, fat, and body water.  In my practice I use a Bioelectrical Impedance Analysis (BIA) machine to determine body composition. The BIA uses a scale to send an undetectable low voltage electric current throughout the body.  Since fat is a poor conductor of electricity and muscle a good conductor, by measuring the resistance to the current the machine estimates the percent body fat and lean tissue mass.  This test provides a quick and easy assessment of body composition and a great way to monitor the results of your hard work and dedication to building strong bones and a healthy body.

We all know that too much body fat is a serious health risk. But too little lean mass puts us at risk as well. Building lean body mass has health benefits beyond just becoming stronger and trimmer; it will also help you age vibrantly and with overall good health.

Contact me to learn more about how you can build lean body mass  and improve your overall health and well-being!

References:

  1.  Beers MH, Jones TV, Berkwits M, et al, eds. The Merck Manual of Geriatrics. Whitehouse Station, NJ: Merck Research Laboratories; 2009-2010: Section 3, chapter 31; Section 7, chapter 48; Section 8, chapter 66.
  2. Hornberger, T. (2014). Faculty of 1000 evaluation for Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey. F1000 – Post-publication peer review of the biomedical literature. doi:10.3410/f.718307005.793492146
  3. Kadar, L., Albertsson, M., Areberg, J., Landberg, T., & Mattsson, S. (2006). The Prognostic Value of Body Protein in Patients with Lung Cancer. Annals of the New York Academy of Sciences, 904(1), 584-591. doi:10.1111/j.1749-6632.2000.tb06520.x
  4. Scott, D. (2016). Influence of Sarcopenic and Dynapenic Obesity on Musculoskeletal Health and Function in Older Adults. Nutritional Influences on Bone Health, 35-48. doi:10.1007/978-3-319-32417-3_4
  5. Edwards, M. H., Gregson, C. L., & Patel, H. P. et al.(2013). Muscle size, strength, and physical performance and their associations with bone structure in the Hertfordshire Cohort Study. Journal of Bone and Mineral Research, 28(11), 2295-2304. doi:10.1002/jbmr.
  6. Szulc, P., Beck, T. J., Marchand, F., & Delmas, P. D. (2004). Low Skeletal Muscle Mass Is Associated With Poor Structural Parameters of Bone and Impaired Balance in Elderly Men-The MINOS Study. Journal of Bone and Mineral Research,20(5), 721-729. doi:10.1359/jbmr.041230
  7. Publishing, H. H. (n.d.). Protein at every meal may help preserve muscle strength as you age. Retrieved February 04, 2018, from https://www.health.harvard.edu/staying-healthy/protein-at-every-meal-may-help-preserve-muscle-strength-as-you-age

Nurture your Bones with Real, Whole foods!

by | Jan 28, 2018 | Nutrition

A healthy diet is essential for strong bones, good health and longevity.  Real, whole food provides a concentrated source of so many valuable nutrients such as vitamins, minerals, fiber, essential fatty acids and phytonutrients that our bodies need to fuel, maintain and rebuild itself.  Luckily, nature pre-packages food with a variety of nutrients that work synergistically to benefit your body and your bones. This is why real, whole food beats taking individual vitamin supplements.  When you have osteoporosis, it is important to load up your diet with foods that will benefit your bones, not weaken them.

Your daily diet can feed or starve your bones
Eating a diet high in processed food, like those that you can buy in a bag or box at the grocery store, starves your bones of essential nutrients.  The refining and packaging of these food strips out the nutrients in order achieve extended shelf life. Processed foods are also loaded with refined sugar, salt, trans-fats and depleted of important bone building nutrients. Not only is sugar a highly acidic food, which can leach calcium from the bones, it can also lead to chronic systemic inflammation and oxidative stress that can affect the bone remodeling process.(1)  Processed salt can do the same. Studies have shown that a high salt intake increases calcium losses in the urine, some of which will be directly taken from the bones.(2)  Trans-fats are man made fats that are foreign to the body and hinder proper metabolism.  Filling up on processed foods also leaves no room for the good stuff!

Feeding your bones with fruit and vegetables, healthy fats, and good quality protein is an obvious choice for optimizing your bone health.  When you eat whole, organically-grown food, there is nothing that doesn’t need to be there.  Only real food will revitalize and re-build our bones and our body.

To give you an example of a whole food, bone building diet, let’s take a look at what one of my clients packs for her daily diet.

Client’s Bone Building Lunch and Snacks

Ginger and turmeric infused water:  Not only a delicious alternative to drinking pure water, ginger and turmeric have anti-inflammatory properties, aid in digestion, and may help brain function along with preventing Alzheimer’s Disease, as well as some cancers.

Orange: High in vitamin C which is a powerful anti-oxidant as well as being important in collagen formation.

Red pepper, celery, carrots and snow peas: All provide a variety of vitamins and minerals, such as vitamin A, C and K, along with fiber make it perfect for snacking.

Sardines in olive oil with skin and bones: High quality protein with the additional benefits of omega-3- fats, vitamin D, calcium, vitamin B12 and phosphorus. The olive oil also provides key polyphenols that have strong anti-inflammatory effects.

Home made turkey bone broth: Bone broths provide numerous minerals that aid in strengthening the bones.

Kale Caesar salad: Kale is one of the healthiest vegetables you can eat to keep your bones strong because in contains 14 of the 21 essential nutrients necessary for bone health.

Sautéed baby bok choy:  Cruciferous vegetable that provides important bone building vitamins like K and C, and minerals like potassium and calcium.

Your bones, along with every organ in your body, are in a constant “recycle mode.”  Your body is constantly breaking down old worn out tissues and rebuilding with fresh new cells.  The quality of food you provide your body is vitally important to rebuilding.  It only make sense that if you give your body processed, poor quality food, you will lack the crucial nutrients needed to build strong bones and a healthy body.  On the other hand, a diet full of nutrient rich foods will provide your body with all the materials needed to build and fortify your frame.

Contact me to learn more about how you can rebuild your bones, increase muscle strength and improve your overall health and well-being!

New Year, New Ways to Build Healthy Bones

New Year, New Ways to Build Healthy Bones

by | Jan 10, 2018 | Healthy aging

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Happy New Year!  Although many people start the New Year thinking about losing those extra pounds gained over the holiday season or getting back in “shape”, let’s not forget about them bones!  Those long skinny structures that lie deep down inside are essential for keep us erect and moving every day!  A strong and healthy body includes having bones that will bend, not break, and everything you do to take care of your bones will result in a healthier body as well.

What’s the best way to keep our bones strong and healthy?

For years we have been told that eating dairy products and supplementing with calcium and vitamin D is all that we need to maintain a strong skeleton. However, emerging research indicates that calcium and vitamin D supplementation is not effective in preventing fractures.

In December of this past year, the Journal of the American Medical Association published a review looking at the association between calcium and vitamin D supplementation and fracture risk in older adults. (1).  After reviewing the literature and analyzing 33 studies, the authors concluded that the use of calcium and vitamin D supplements did not help to lower the risk of hip fractures.  In fact, their findings do not support the routine use of calcium and vitamin D supplements in the general population.

This study, along with previous studies suggesting calcium supplementation may increase the risk of cardiovascular disease, leaves many of us bewildered as to what we CAN do to maintain bone strength and prevent fractures as we age.

Why do our bones weaken with age?

The most common reason that we lose bone mass as we age is the decline in estrogen levels that occurs when we go through menopause.  Estrogen prevents bone loss and reduces the risk of fractures by helping to maintain osteoblasts, the cells that lay down new bone.  Without estrogen, these osteoblasts die off more quickly than normal leading to a decline in bone formation.  Luckily, there are ways to maintain osteoblast function as we age.

Ways to Enhance Osteoblast Function as We Age

Eat a plant based diet rich in fruits and vegetables 
The positive correlation between the consumption of fruits and vegetables and bone mass may result from several factors.  Plant foods tend to be more alkaline which can help to maintain the delicate acid-alkaline balance in the body and promote healthy osteoblast function. (2) Consumption of fruits and vegetables also provide a host of polyphenols. Polyphenols are the compounds in plants that have antioxidant and anticancer properties and have also been shown to support osteoblast function.(3)

Exercise your way to stronger bones
As you know, exercise is one of the most effective ways to prevent osteoporosis.  Wolff’s law states that bone will adapt to new or unusual mechanical stress by altering the bone structure. Exercise increases the physical stress on the bone. Bone tissue will adjust by increasing osteoblast formation in the areas affected by mechanical stress. (4)

Enhance your serotonin levels
Studies show that serotonin regulates osteoblast function and plays a significant role in bone formation. (5) Serotonin levels cam be increased naturally by getting plenty of sleep, reducing stress, and getting sunshine.

 

This year let’s rethink the ways we can better nurture our bones. My resolution is to continue providing up to date and accurate ways you can keep your bones and body strong and healthy.

Be on the lookout for more newsletters in the coming year and for personalized care, call to set up a consultation.

 

 

 

 

 

References:
1. Zhao, J., Zeng, X., Wang, J., & Liu, L. (2017). Association Between Calcium or Vitamin D Supplementation and Fracture Incidence in Community-Dwelling Older Adults. Jama,318(24), 2466. doi:10.1001/jama.2017.19344
2. Arnett, T. R. (2008, February 01). Extracellular pH Regulates Bone Cell Function1–3. Retrieved January 08, 2018, from http://jn.nutrition.org/content/138/2/415S.full
3. When nutrition interacts with osteoblast function … (n.d.). Retrieved January 8, 2018, from https://www.bing.com/cr?IG=D86CF42C15094A29836B010F2090E8F9&CID=36C0093821AB66462EB2024A20046721&rd=1&h=QTO1TPVPok5IlwumuXKdehEKsQwwekZuXHzHswwStQE&v=1&r=https%3a%2f%2fwww.cambridge.org%2fcore%2fjournals%2fnutrition-research-reviews%2farticle%2fwhen-nutrition-interacts-with-osteoblast-function-molecular-mechanisms-of-polyphenols%2fE5CDA36BA6A322C5F82B18518062B9AD&p=DevEx,5035.1
4. The roles of exercise in bone remodeling and in prevention and treatment of osteoporosis. (2015, November 30). Retrieved January 08, 2018, from https://www.sciencedirect.com/science/article/pii/S007961071500228X
5. Serotonin regulates osteoblast proliferation and function … (n.d.). Retrieved January 8, 2018, from http://www.bing.com/cr?IG=38D06CE787BF47E0B16F411B3CDBB4C8&CID=086EE1C9D11966DD2144EABBD0B66713&rd=1&h=nORVcJm-jBkCIL2oG3FCqGaNCd0ZhROr0XvwUvPWjTA&v=1&r=http%3a%2f%2fwww.scielo.br%2fpdf%2fbjmbr%2fv47n9%2f1414-431X-bjmbr-1414-431X20143565.pdf&p=DevEx,5066.1

Walk your way to Stronger Bones

Walk your way to Stronger Bones

by | Nov 29, 2017 | Exercise

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Is walking good enough to build strong bones?  Studies have shown mixed results on the benefits of walking for increasing bone density.

To keep bones healthy and strong, you need to continually stress the bones through activity.  Activities that are weight bearing and involve impact are the most useful for increasing or maintaining bone mass. Examples of high-impact weight-bearing activities include jogging, climbing stairs, hiking up and down hills, aerobic dancing, and racket sports.  Walking is considered to be a low impact exercise resulting in less stress to the bones and that is why some suggest that walking alone will not increase bone density.

The key to the bone strengthening properties of walking is the amount of positive stress and impact you create with your stride. Although regular walking doesn’t appear to have significant effect on preservation of bone mineral density, fast walking or power walking does appear to have a positive affect on bone.  It has been shown that walking 3 miles, 4 days a week, at a pace of greater than 3.8 mph, can increase leg muscle mass and preserve bone mineral density in postmenopausal women. (1)

For those just beginning a walking program, just the impact of your foot hitting the ground will initially be enough to generate stress and new bone formation.  But for those who have been walking for a while at the same pace and distance, your bones may have adapted to the stress of your exercise routine, reducing further bone building potential.

If you have been walking for a while, here are some ways to vary your routine to increase stress on the bones and improve the bone building benefits of walking.

Walk your way to Stronger Bones

  • Pick up the pace. Walking briskly will increase the impact of your foot on the pavement and add some extra stress on your bones.

  • Walk up and down hills will increase and vary the impact.

  • Add backwards or sideways walking, high knee stepping, or periodically increase your stride length.  Try doing one of these activities for 1 minute intervals for a total of 8 times during your walk.

  • Add modified jogging to your walk.  Take “baby steps” but use a jogging motion. This gives great impact when your foot hits the ground.  Start slow, only jogging for 10-20 seconds at a time, 2-3 times during your walk for the first few weeks.

  • Add some weight. To increase the bone strengthening benefits of walking, you can add a weight vest or place a small amount of weight in a securely tied backpack.  Start off with 1 pound of weight and then gradually increase the weight over the next several months to a maximum of 10 pounds.

  • Try walking poles.  They are a great way to promote better posture, add in balance when walking outside or hiking over uneven terrain, and promote weight bearing and stress through the upper body as well as the lower body when walking.

  • Winter is coming! Move inside to a treadmill if the outdoors become too cold or icy.  Treadmills have incredible versatility, offering different options for speed, incline, and training programs.

If at any time you feel pain in your ankles, knees, hip or back with any of these new activities, stop and go back to your regular walking.

Although walking may not produce the same bone building results as high impact exercises, it is one of the best exercises for many people because it is convenient, one of the safest forms of exercise, easy on the body’s joints and helps to improve balance and reduce the risk of falling.  Walking is also beneficial to the soul because it may mean spending special time with a friend, enjoying pretty scenery, and breathing in fresh air.

It can be confusing to know what the right exercise is for you and your body.  I can help you get started or show you how to maximize the bone building benefits of the exercises you are doing currently.

 

*If you have serious medical problems, check with your health care provider before starting any exercise program.

References:
1. Borer, K. T., Fogleman, K., Gross, M., New, J. M., & Dengel, D. (2007). Walking intensity for postmenopausal bone mineral preservation and accrual. Bone,41(4), 713-721. doi:10.1016/j.bone.2007.06.009

Boost Your Bones with Healthy Gut Bacteria

Boost Your Bones with Healthy Gut Bacteria

by | Nov 21, 2017 | Digestion

In recent years, researchers have been studying the microorganisms living in your intestinal tract to determine their role in health and longevity. There are at least 1000 different species of microorganisms and trillions of bacteria, fungi, viruses and other microorganisms that make up what we call the gut microbiota. Not only does the gut microbiota play an important role in digestion, the production of some vitamins, and the immune system, it may also affect bone metabolism. A new field of scientific study called “osteomicrobiology” investigates how the gut microbiota can regulate skeletal development as well as bone loss that occurs with aging.

In a healthy gut, trillions of microbes protects us from invading pathogens, regulate intestinal immune responses, produce vitamins and aid in mineral absorption.

Microbiota influence bone health in several ways:

  • Gut bacterial population plays an important role in the synthesis of some key bone building nutrients, such as the B vitamins and vitamin K, in particular vitamin K2. The synthesis of these vitamins by the gut microbes contribute to our nutritional requirements of these vitamins.
  • It is also thought that the gut microbiota influence bone mass through its effect on the immune system. Immune cells that are activated by microbes in the gut can migrate to bone and directly regulate bone remodeling by stimulating the production of osteoclasts, the cells that break down bone, and inhibiting the activity of osteoblasts, bone building cells. (1)
  • Changes in the microbiota can also affect gut permeability. A rich microbiota diversity creates a strong intestinal barrier that prevents unwanted substances from passing through the intestines into the rest of the body where it can elicit a systemic inflammatory reaction. Systemic inflammation can also cause the increased production of osteoclasts and therefore can negatively influence bone density.
  • A healthy gut microbiota can also improve bone health by increasing calcium absorption and retention and through modulating the production of gut serotonin, a hormone that interacts with bone cells and has been suggested to act as a bone mass regulator. (2) The gastrointestinal (GI) tract contains much of the body’s serotonin and the microbiota plays a critical role in regulating its production.

What influences the composition of the gut microbiota?

Many factors such as genetics, environment, toxin exposure, age, medications and diet play a role when it comes to shaping the gut microbiota.

Diet is a major factor in the composition of the gut microbiota
A recent study showed that a diet devoid of one single micronutrient can disrupted the gut microbiota composition.(3) Additionally, a lack of micronutrients also results in the disruption of numerous functions required for the gut environment and the intestinal immune system, indicating that these nutrients are essential for the development of healthy gut microbiota. We also know that diets low in fiber and high in fat and refined carbohydrates have shown to affect gut bacteria and limit microbial diversity.(4)  It is thought that the more diversity in your gut bacteria, the better off your health will be!

How can we get the bugs in our gut to flourish?

Prebiotics: these are specialized plant fibers that can nourish the good bacteria already in your gut. Fermentation of fibers leads to increased production of short-chain fatty acids. These changes have been positively correlated with increased calcium absorption and increased bone density and strength in animal models. Dietary fibers may offer an additional means to enhance calcium absorption with the possibility of stimulating the gut microbiome to ultimately influence bone health. Prebiotics are found in many vegetables such as onions, garlic, leeks, asparagus, artichokes, chicory root, dandelion greens and fruit like tomatoes, apples, bananas and plums. Beans, high fiber wheat bran and nuts like almonds also contain prebiotics. The fibers in prebiotic foods support the gut microbiome which may influence bone health (5)

Probiotics: living micro-organisms that may restore the composition of the gut microbiome. Foods such as organic yogurt or Kefir are a great source of probiotics or fermented foods such as Kimchi (a Korean dish), sauerkraut, or products made from fermented soybeans such as miso, tempeh or Natto. Kombucha, fermented black tea, is also a potent source of probiotics. Taking supplemental probiotics can also help balance the gut microbiota when it has been affected by poor diet, infections, antibiotics or stress. A recent study showed that a 6 month course of probiotics slowed down the rate of bone loss in postmenopausal women. (6)

 

Your diet determines the composition of your microflora

 

The microbes hanging out in our intestines influence many aspects of our health, including weight, immunity and perhaps even our bone health! When our bacteria are in balance, there is a symbiotic relationship between ourselves and the microbes that helps in food digestion, nutrient production and absorption, and protects us from invading pathogens. However, when our microbiota get disrupted and there becomes an imbalance in our microflora, also called dysbiosis, we can experience numerous effects and illnesses, including altered bone metabolism. Dietary changes, medication, stress or pathogens can shift the composition of the gut microbiota and cause an immune response or systemic inflammation that can negatively impact the health of your bones.

Want to find out about your gut microbiota? I can help with that! Contact me to learn about gastrointestinal testing to determine the health of your gut and how to optimize your gut health to build strong and healthy bones!

 

References:
1. Charles, J. F., Ermann, J., & Aliprantis, A. O. (2015). The intestinal microbiome and skeletal fitness: Connecting bugs and bones. Clinical Immunology,159(2), 163-169. doi:10.1016/j.clim.2015.03.019
2. D’Amelio, P., & Sassi, F. (2017, September 30). Gut Microbiota, Immune System, and Bone. Retrieved November 20, 2017, from https://link.springer.com/article/10.1007/s00223-017-0331-y
3, Hibberd MC,  Wu M,  Rodionov DA et al. (2017)The effects of micronutrient deficiencies on bacterial species from the human gutmicrobiota. Science Translational Medicine,  390(2)
4. Daniel, H., Gholami, A. M., Berry, D., Desmarchelier, C., & Hahne, H. (2013). High-fat diet alters gut microbiota physiology in mice. The ISME Journal,8(2), 295-308. doi:10.1038/ismej.2013.155
5. Weaver, C. M. (2015). Diet, Gut Microbiome, and Bone Health. Current Osteoporosis Reports,13(2), 125-130. doi:10.1007/s11914-015-0257-0
6. Effects of a Multispecies Probiotic Supplement on Bone Health in Osteopenic Postmenopausal Women: A Randomized, Double-blind, Controlled Trial. (n.d.). Retrieved November 20, 2017, from https://www.tandfonline.com/doi/full/10.1080/07315724.2017.1318724

Other references used but not cited:

  • Jones, R. M., Mulle, J. G., & Pacifici, R. (2017). Osteomicrobiology: The influence of gut microbiota on bone in health and disease. Bone. doi:10.1016/j.bone.2017.04.009
  • Alou, M. T., Lagier, J., & Raoult, D. (2016). Diet influence on the gut microbiota and dysbiosis related to nutritional disorders. Human Microbiome Journal,1, 3-11. doi:10.1016/j.humic.2016.09.001