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Proper Nutrition Key to Maintaining Muscle Strength

Posted Feb 01 2013 10:09pm

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.

  
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#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.
 
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