Sarcopenia, or the gradual loss of muscle mass, is a common consequence of aging, and poses a significant risk factor for disability in older adults. As muscle strength plays an important role in the tendency to fall, sarcopenia leads to an increased risk of fractures and other injuries. While resistance training is an essential and effective intervention, adequate nutritional intake is also an important element. The International Osteoporosis Foundation (IOF) Nutrition Working Group has identified nutritional factors that contribute to loss of muscle mass, and conversely, are beneficial to the maintenance of muscle mass. The Group acknowledges that protein intake plays an integral part in muscle health, proposing an intake of 1.0–1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health in elderly people without severely impaired renal function. As many studies indicate a role for vitamin D in the development and preservation of muscle mass and function, the Group also acknowledges that adequate vitamin D should be ensured through exposure to sunlight and/or supplementation if required. Vitamin D supplementation in seniors, and especially in institutionalized elderly, is recommended for optimal musculoskeletal health. The Group also recognizes emerging evidence that suggests that vitamin B12 and/or folic acid play a role in improving muscle function and strength.
A. Mithal, J.-P. Bonjour, S. Boonen, P. Burckhardt, H. Degens,, B. Dawson-Hughes, et al, for the IOF CSA Nutrition Working Group. “Impact of nutrition on muscle mass, strength, and performance in older adults.” Osteoporos Int. , Dec. 2012.
Worldwide, people are dying at older ages and early childhood survival rates have risen dramatically.
The type of jobs people have may increase their risk for developing asthma.
Getting a good night of rest promotes feelings of gratitude for relationships.
Hot noodle soup served in melamine bowls can prompt the plastic compound to leach and then be ingested.
Increased consumption of lycopene associates with a reduction in the incidence of cardiovascular disease and coronary heart disease.
Among older adults, hearing loss associated with accelerated cognitive decline and cognitive impairment.
Vitamins and a protein-rich diet may be key for combating aging-related loss of muscle mass (sarcopenia).
Regular aspirin use may associate with an increased risk of neovascular age-related macular degeneration (AMD) – a leading cause of blindness in older people.
Many whole grain foods are not as quite as healthy as you may think.
People who are lonely produce more inflammation-related proteins in response to acute stress, potentially contributing to coronary heart disease and more.
Older athletes who engage in endurance training have longer telomere length, and maximal oxygen consumption positively associates with telomere length.
Exercising on watercycling machines helps people who have joint problems such as arthritis, or are overweight, to participate in aerobic activity.
Mesenchymal stem cells prevent post-traumatic arthritis, in a lab animal model.
Johns Hopkins researchers successfully use nanoscale artificial fiber scaffolds to help coax stem cells into developing into cartilage.
Resveratrol improves strength and endurance, in lab models.
Complementary & Alternative Medical (CAM) therapies as an adjunct to conventional medical care improves outcome measures.
Older men and women who regularly practice Tai Chi demonstrate improved expansion and contraction of arteries, as well as improved knee muscle strength.
Not only does lifting weights improve muscle power and promotes cardiovascular health, but doing so enhances quality of life as well.
University of Central Florida (US) team successfully uses stem cells to grow neuromuscular junctions between human muscle cells and human spinal cord cells.
Drinking a leucine-enriched protein drink whilst taking part in endurance exercise may boost muscle synthesis by a third.
#115 - Emergency Water Disinfection
In the event of a natural disaster, which may compromise your access to water from your tap or bottle source, follow these techniques to purify water for drinking:
Boiling - vigorously, for 10 minutes
Bleaching - add 10-20 drops of household bleach per gallon of water, mix well, and let stand for 30 minutes. A slight smell or taste of chlorine indicates water is good to drink. (Note: do not use scented bleaches, colorsafe bleaches, or bleaches with added cleaners.)
Tablets - commercially available purification tablets
Solar disinfection, known as SODIS - a new technique developed by researchers at the Swiss Federal Institute for Environmental Science and Technology. Clear plastic bottles are filled with water and left in the sun. The heat warms the water and the combination of warm water and ultraviolet radiation kills most microorganisms. The Institute’s tests showed that 99.9% of the E. coli in a sample of contaminated water were killed when the sun heated the water beyond 122F (50C). At that temperature, disinfection takes about an hour, but placing a corrugated metal sheet under the bottle can shorten the time. Additional tests demonstrate SODIS as an effective approach for killing the cholera bacteria, Vibrio cholerae, and that it could inactivate parasites including the diarrhea-causing Cryptosporidium.