Tag Archives: sarcopenia

Fresh meat…How sweet: A Review of the badness of meat

A review of large-scale studies involving more than 1.5 million people found all-cause mortality is higher for those who eat meat, particularly red or processed meat, on a daily basis. Conducted by physicians from Mayo Clinic in Arizona, “Is Meat Killing Us?”  Is Meat Killing Us PDF

The authors analyzed six studies that evaluated the effects of meat and vegetarian diets on mortality with a goal of giving primary care physicians evidence-based guidance. The data found the steepest rise in mortality at the smallest increases of intake of total red meat. That 2014 study followed more than one million people over 5.5 to 28 years and considered the association of processed meat (such as bacon, sausage, salami, hot dogs and ham), as well as unprocessed red meat (including uncured, unsalted beef, pork, lamb or game). Results: Physicians should advise patients to limit animal products when possible and consume more plants than meat.  They also found a 3.6-year increase in life expectancy for those on a vegetarian diet for more than 17 years, as compared to short-term vegetarians. 

Red Meat and Processed Meat Consumption and All-Cause Mortality A Meta-Analysis  <<   In a dose-response meta-analysis, consumption of processed meat and total red meat, but not unprocessed red meat, was statistically significantly positively associated with all-cause mortality in a nonlinear fashion.

 

Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer_ systematic review and dose-response meta-analysis of prospective cohort studies  <<-Sixteen prospective cohort studies were eligible in this meta-analysis. During follow-up periods ranging from 4.6 to 26 years there were 56,423 deaths (11,512 from cardiovascular disease and 16,817 from cancer) among 833,234 participants. Higher consumption of fruit and vegetables was significantly associated with a lower risk of all cause mortality.

Carcinogenicity of consumption of red and processed meat << After thoroughly reviewing the accumulated scientific literature, a Working Group of 22 experts from 10 countries, based on limited evidence felt that the consumption of red meat causes cancer in humans and strong mechanistic evidence supporting a carcinogenic effect. Processed meat was classified as carcinogenic to humans (Group 1), based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer. The experts concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%.

Red meat refers to unprocessed mammalian muscle meat—for example, beef, veal, pork, lamb, mutton, horse, or goat meat—including minced or frozen meat; it is usually consumed cooked. Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance fl avour or improve preservation. Most processed meats contain pork or beef, but might also contain other red meats, poultry, off al (eg, liver), or meat byproducts such as blood.  Meat processing, such as curing and smoking, can result in formation of carcinogenic chemicals, including N-nitroso-compounds (NOC) and polycyclic aromatic hydrocarbons (PAH). Cooking improves the digestibility and palatability of meat, but can also produce known or suspected carcinogens, including heterocyclic aromatic amines (HAA) and PAH. High-temperature cooking by panfrying, grilling, or barbecuing generally produces the highest amounts of these chemicals. << Factors affecting heterocyclic aromatic content in meat  

The largest body of epidemiological data concerned colorectal cancer. Data on the association of red meat consumption with colorectal cancer were available from 14 cohort studies. < Meat, fish, and colorectal cancer risk_ the European Prospective Investigation into cancer and nutrition < [ Colorectal cancer risk was positively associated with intake of red and processed meat (highest [>160 g/day] versus lowest [<20 g/day] intake, HR = 1.35, 95% CI = 0.96 to 1.88; Ptrend = .03) and inversely associated with intake of fish (>80 g/day versus <10 g/day, HR = 0.69, 95 % CI = 0.54 to 0.88; Ptrend<.001), but was not related to poultry intake] Also Red Meat, Chicken, and Fish Consumption and Risk of Colorectal Cancer <<Conclusion: Consumption of fresh red meat and processed meat seemed to be associated with an increased risk of rectal cancer. Consumption of chicken and fish did not increase risk.

Consuming well done cooked red meat increases the bacterial mutagenicity of human urine. In three intervention studies in human beings, changes in oxidative stress markers (in urine, faeces, or blood) were associated with consumption of red meat or processed meat.1 <<< Calcium and α-tocopherol suppress cured-meat promotion of chemically induced colon carcinogenesis in rats and reduce associated biomarkers in human volunteers.

In a huge study of half a million men and women, researchers have demonstrated an association between processed meat and cardiovascular disease and cancer.  Meat consumption and mortality – results from EPIC <<< Often vegetarians have healthier lifestyles than the general population, they are less likely to smoke, are less fat, and are more likely to be physically active.  This EPIC (European Prospective Investigation into Cancer and Nutrition) study involved ten countries and 23 centres in Europe and almost half a million people. In general a diet high in processed meat was linked to other unhealthy choices. Men and women who ate the most processed meat ate the fewest fruit and vegetables and were more likely to smoke. Men who ate a lot of meat also tended to have a high alcohol consumption. A person’s risk of premature death (increased risk of all cause mortality) increased with the amount of processed meat eaten. This is also true after correcting for confounding variables. It is  estimated that 3% of premature deaths each year could be prevented if people ate less than 20g processed meat per day.

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Men who regularly eat moderate amounts of processed red meat such as cold cuts (ham/salami) and sausage may have an increased risk of heart failure incidence and a greater risk of death from heart failure. <<Processed and Unprocessed Red Meat Consumption and Risk of Heart Failure   << — Processed meats are preserved by smoking, curing, salting or adding preservatives. Examples include cold cuts (ham, salami), sausage, bacon and hot dogs. Processed red meat commonly contains sodium, nitrates, phosphates and other food additives, and smoked and grilled meats also contain polycyclic aromatic hydrocarbons, all of which may contribute to the increased heart failure risk,  The Cohort of Swedish Men study — the first to examine the effects of processed red meat separately from unprocessed red meat — included 37,035 men 45-79 years old with no history of heart failure, ischemic heart disease or cancer.  Men who ate the most processed red meat (75 grams per day or more) had a 28 percent higher risk of heart failure compared to men who ate the least (25 grams per day or less) after adjusting for multiple lifestyle variables. Men who ate the most processed red meat had more than a 2-fold increased risk of death from heart failure compared to men in the lowest category. For each 50 gram (e.g. 1-2 slices of ham) increase in daily consumption of processed meat, the risk of heart failure incidence increased by 8 percent and the risk of death from heart failure by 38 percent.

Red Meat Consumption and Mortality << Conclusions:  Red meat consumption is associated with an increased risk of total, CVD, and cancer mortality. Substitution of other healthy protein sources for red meat is associated with a lower mortality risk. We estimated that substitutions of 1 serving per day of other foods (including fish, poultry, nuts, legumes, low-fat dairy, and whole grains) for 1 serving per day of red meat were associated with a 7% to 19% lower mortality risk. We also estimated that 9.3% of deaths in men and 7.6% in women in these cohorts could be prevented at the end of follow-up if all the individuals consumed fewer than 0.5 servings per day (approximately 42 g/d) of red meat.

Vegetarian diets, low-meat diets and health a review  Both vegetarian diets and prudent diets allowing small amounts of red meat are associated with reduced risk of diseases, particularly CHD and type 2 diabetes. There is limited evidence of an association between vegetarian diets and cancer prevention. Evidence linking red meat intake, particularly processed meat, and increased risk of CHD, cancer and type 2 diabetes is convincing and provides indirect support for consumption of a plant-based diet.

Milk Consumption and Mortality from All Causes, Cardiovascular Disease, and Cancer A Systematic Review and Meta-Analysis.  << No observed no consistent association between milk consumption and all-cause or cause-specific mortality. We therefore conducted a systematic review and meta-analysis to evaluate any potential association between non-fermented milk consumption and mortality from all causes, overall cardiovascular disease, and overall cancer.

Food sources of nitrates and nitrites the physiologic context for potential health benefits.   —Approximately 80% of dietary nitrates are derived from vegetable consumption; sources of nitrites include vegetables, fruit, and processed meats. Nitrites are produced endogenously through the oxidation of nitric oxide and through a reduction of nitrate by commensal bacteria in the mouth and gastrointestinal tract. As such, the dietary provision of nitrates and nitrites from vegetables and fruit may contribute to the blood pressure–lowering effects of the Dietary Approaches to Stop Hypertension (DASH) diet. We quantified nitrate and nitrite concentrations by HPLC in a convenience sample of foods. Incorporating these values into 2 hypothetical dietary patterns that emphasize high-nitrate or low-nitrate vegetable and fruit choices based on the DASH diet, we found that nitrate concentrations in these 2 patterns vary from 174 to 1222 mg. The hypothetical high-nitrate DASH diet pattern exceeds the World Health Organization’s Acceptable Daily Intake for nitrate by 550% for a 60-kg adult. These data call into question the rationale for recommendations to limit nitrate and nitrite consumption from plant foods; a comprehensive reevaluation of the health effects of food sources of nitrates and nitrites is appropriate. The strength of the evidence linking the consumption of nitrate- and nitrite-containing plant foods to beneficial health effects supports the consideration of these compounds as nutrients.

Nitrate-containing beetroot enhances myocyte metabolism and mitochondrial content  < The goodness of plants! Cells treated with beetroot exhibited significantly increased oxidative metabolism, concurrently with elevated metabolic gene expression including peroxisome proliferator-activated receptor gamma coactivator-1 alpha, nuclear respiratory factor 1, mitochondrial transcription factor A, and glucose transporter 4, leading to increased mitochondrial biogenesis. Our data show that treatment with a beetroot supplement increases basal oxidative metabolism. Our observations are also among the first to demonstrate that beetroot extract is an inducer of metabolic gene expression and mitochondrial biogenesis. These observations support the need for further investigation into the therapeutic and pharmacological effects of nitrate-containing supplements for health and athletic benefits.

 

 

 

 

 

Treatment of human muscle cells with popular dietary supplements increase mitochondrial function and metabolic rate.

Irisin, a unique non-inflammatory myokine in stimulating skeletal muscle metabolism

NO-Rich Diet for Lifestyle-Related Diseases.

Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway.

Leucine treatment enhances oxidative capacity through complete carbohydrate oxidation and increased mitochondrial density in skeletal muscle cells

Leucine partially protects muscle mass and function during bed rest in middle-aged adults

PGC-1α-mediated adaptations in skeletal muscle

Mitochondrial Quality Control and Muscle Mass Maintenance.

Mitochondrial pathways in sarcopenia of aging and disuse muscle atrophy.

Sarcopenia – The search for emerging biomarkers

Biomarkers for physical frailty and sarcopenia state of the science and future developments.

Successful aging Advancing the science of physical independence in older adults.

Persistent Inflammation

Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in elderly adults

 

A high whey protein–, leucine-, and vitamin D–enriched supplement preserves muscle mass

 

 

 

Insane Medicine – Magnesium enhances physical performance

Insane Medicine - Magnesium at 300 mg a day improves physical performance in women.
Magnesium at 300 mg a day improves physical performance in women.
  • Magnesium supplements improve physical performance in the elderly. Higher intake is associated with reduced coronary artery calcification and decreased risk of transitioning from pre-diabetes to diabetes.
  • Magnesium regulates bone health as well by regulating the body’s use of calcium and hormones involved in bone structuring.
  • The RDA of magnesium is 420 mg a day for men over thirty and 320 mg a day for women over 30.
  • High magnesium foods include beans, peas, nuts, seeds, spinach, green leafy vegetables, and whole grains. Processed grains (wheat) have their magnesium stripped from them. Also consider bananas, avocados, low fat dairy, and soy milk for magnesium- rich sources.
  • Magnesium supplements increased the gait speed of older women by 40 feet a minute. In sarcopenia (muscle mass loss),  a key indicator of worsening function is gait speed. Slower gait speed means poor health and bad outcomes.
  • Older people get less magnesium because they may be eating lower quality foods or take medications such as diuretics or proton pump inhibitors (for stomach acid) which cause magnesium loss. Also malabsorption can decrease the body’s magnesium supplies (for example Chrone’s disease prevents magnesium absorption in the gut)

 

Insane Medicine – Keep your muscle mass maximized at all ages!!!

Insane Medicine - Keep your muscle mass throughout life!
Insane Medicine – Keep your muscle mass throughout life!
  • As we get older, we lose muscle mass. This mass decreases rapidly during times of illness and hospitalizations, which is why grandma may enter the hospital for an infection and never leave her bed again! Her muscles were minimally compensated as were, and after an illness, there is not enough muscle power left for everyday activities, like getting out of bed!!
  • Muscle-strengthening exercises preserve muscle mass but must be combined with adequate dietary protein intake.
  • Sarcopenia (the loss of muscle mass) results in poor muscle strength, increasing the risk of falls and lack of independence.
  • There is an association between protein intake and muscle mass that varies with physical activity. Women need 46 grams of protein a day, men need 56 grams of protein a day. The exact amount is variable depending on a number of factors, but 0.8 grams of protein is needed per 2.2 pounds (one kg). If you are obese, more protein may be helpful.
  • You need High quality protein! Meat, poultry, and fish are complete sources, and the only vegetable source that is complete is soy.
  • Complete protein sources have all the essential amino acids. Grains are not complete because they are low in lysine, while legumes are low in methionine. Grains and legumes are still excellent sources of protein.
  • You need to combine high intakes of beef and pork with vigorous aerobic activity to obtain the highest muscle mass. Exercises that are excellent include swimming, cycling, running, and aerobics classes at least 30 minutes a day. You need to break a sweat!
  • If you don’t use it, you lose it!!
  • Lose unnecessary weight – Losing even ten percent of your body weight gives health benefits that last a decade and decrease diabetes risk by 50%! It also decreases hypertension and sleep apnea. Weight loss decreases the stress on your knees and hips, allowing you to maintain mobility and independence.
  • Try to get 30 minutes of physical activity a day – consider getting a pedometer or fit-bit to monitor your activity and encourage movement.  Low activity is less than 3500 steps a day ( a mile is 2000 steps) Those who walk more, had lower diabetes risk. Also, the more you move, the less pain you have!

Exercising, even a small amount, benefits older adults!

Exercising and stretching are important to maintain mobility
Exercising and stretching are important to maintain mobility

 

  • Many studies have recognized the importance of exercising, especially in older individuals. Some physical activity is better than none in decreasing mobility issues in the elderly (Journal of American Medical Association – May 2014).
  • Flexibility and balance training, combined with walking, with a goal of 30 minutes at least for a total of 150 minutes a week reduced major health complications from poor mobility.
  • Walking, strength, and balance training decreased muscle loss in the elderly, and a structured physical activity routine is probably a great way to reduce disability in the elderly.
  • You may have wondered why some older people end up never walking again after a brief illness. They are doomed to a bed-bound existence because they suffer from sarcopenia, or muscle loss. That muscle does not come back, hence the need to preserve and maintain the strength one has before illness strikes so they do not lose mobility.
  • You should consult with your doctor before starting an exercise program. Local senior centers or health clubs may have exercise programs for older adults. It is best to have a training partner to give you more motivation to work out.
  • As one ages, it is very important to stay active and maintain what muscle mass that you have.
  • Tai Chi helps maintain balance and muscle strength.
    Tai Chi helps maintain balance and muscle strength.

     

  • Tai chi is a proven method of helping with balance and strength maintenance. It is low-impact, using slow, gentle bodily exercises and can alleviate a variety of physical and mental disorders.
  • Tai chi is effective in pain reduction, since physical inactivity results in increased pain and muscle mass loss. It is important to maintain flexibility and balance, both of which Tai Chi provides. Studies have shown that Tai Chi reduces the amount of falling in Parkinson’s disease.
  • Tai Chi allows you to manage your stress more effectively.
  • There are a variety of DVD’s available which demonstrate how to practice Tai Chi. Likewise, local resources in your community may offer Tai Chi classes.