Barlean's Organic Lignan Flax Oil - - 1. Poverty of the flesh. That’s the meaning of the term sarcopenia—the loss of muscle mass and strength that comes with aging. Pretty descriptive, isn’t it? Sarcopenia is to our muscles what osteoporosis is to our bones, and many elderly people suffer from both of them. The results of this unfortunate combination are significant frailty, disability, decreased vitality, poor balance, slower gait, falls and fractures. Much is written about the prevention of osteoporosis, but sarcopenia gets less press. The approaches are similar, though: It’s important to start supporting muscle and bone when we’re young to last us into old age. And for both conditions, dietary, lifestyle and exercise strategies can help in later years. Muscle mass increases in childhood and peaks during our late teens to mid- to- late 2. After that it slowly declines. From ages 2. 5 to 5. Decline accelerates slightly in our 5. By the time we reach the age of 8. What causes muscle mass decline? One of the key underlying features of sarcopenia is that as we age, our muscle cells lose their ability to respond to growth- promoting substances—especially insulin and insulin- like growth factors. Insulin resistance is also an underlying feature of most cases of obesity and type 2 diabetes. Another key factor in the development of sarcopenia is inflammation—not the kind that occurs when you sprain your ankle or scrape your knee, but the kind referred to as “silent inflammation.” This stealth internal swelling is the underlying feature in virtually every chronic degenerative disease, including heart disease, cancer, stroke, diabetes and Alzheimer’s disease. The dietary recommendations given below are heplful for fighting silent inflammation. The importance of protein. Dietary protein, especially whey protein, is essential in supporting muscle health. Whey protein is a natural by- product of the cheese making process. Cow’s milk has about 6. Of that protein, 8. When cheese is made, the casein molecules form the cheese and the liquid whey is left behind. To isolate the protein from the whey, other components (lactose, fats and minerals, for example) are filtered out. Whey protein is easier to digest and is better tolerated than casein. Consumer Reports: Some Popular Fish Oil Supplements May Contain PCBs. PRODUCT QUESTIONS How many pills per bottle? What types of fish do you use? How much Omega-3 does one pill have? Is Omega-3 and Fish Oil the. She is based in Los Angeles and is an assistant professor with the Program for Public Health. Welcome To Willner Chemists. Whey protein has the highest biological value of all proteins. Biological value is a way of rating protein based on how much is actually absorbed, retained and used in the body. One of the key reasons the biological value of whey protein is so high is that it has the highest concentrations of glutamine and branched chain amino acids (BCAAs) found in nature. These amino acids are critical to cellular health, muscle growth and protein synthesis. Eating protein foods or effecting consuming protein is particularly important in battling muscle loss. In fact, whey protein has tremendous value in preventing muscle wasting in some situations. Clinical trials have also shown that whey protein supplementation increases strength and muscle mass in elderly subjects involved in a weight- training program.*The typical recommendation is 2.
Nutritional approach to prevent sarcopenia. Reduce the amount of saturated fat, trans fatty acids, cholesterol and total fat in the diet by eating fewer animal products and more plant foods. Increase your intake of omega- 3 oils by eating flaxseed oil, walnuts and cold- water fish like salmon. Eat at least two, but no more than three, servings of fish per week. Increase the intake of monounsaturated fats and the amino acid arginine by eating more nuts and seeds and using a monounsaturated oil, such as olive or macadamia oil, for cooking purposes. Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange and yellow vegetables; dark colored berries; and citrus fruits. Top Rated Highest Potency Omega-3 Fish Oil Supplement from Iceland See ALL the Amazing Health Benefits of Icelandic Fourmula Quadruple Strength Omega-3 Fish Oil. Limit your intake of refined carbohydrates (sugar and refined grains). Sugar and other refined carbohydrates lead to the development of insulin resistance, which, in turn, increases silent inflammation. Consume 2. 5 to 5. If you are on a strength- training program, take 1 gram of creatine for every 5. Weight training reduces sarcopenia. Perhaps the most important step to preventing sarcopenia is to follow a regular strength training program—that is lift weights or engage in resistance exercises. The benefits of strength training are vast, particularly for women and for people over 5. In addition to helping burn more fat, greater muscle mass is associated with a healthier heart, improved joint function, relief from arthritis pain, better antioxidant protection and a higher self esteem. You don’t have to lift barbells or dumbbells or use clumsy machines to strength train. Resistance exercise—anything that uses your body weight (think push- ups)—counts too. Some forms of yoga even build strength and muscle mass. Bonus: Muscle mass is the primary fat burning furnace in the body, so the more muscle mass you have, the more fat you b. Strategies You Can Start Today. Psst.. I want to let you in on my secret to healthy hair, skin, and nails. And less inflammation. Wait - this isn't a miracle or a fad. I'm talking about gelatin. I eat it every day in my famous coffee smoothie. Learn more about the benefits of gelatin and how easy it is to add it to your daily life in The Gelatin Secret. You'll love it! Want your coconut oil weight loss questions answered? I’m dishing up the “why” and the “how to” so you can get started using coconut oil today. One thing is for sure: fact and fiction is hard to sort through when it comes to weight loss. Fad diets spring to life and disappear all in the same season. So the question is this: is coconut oil a diet fad or a bonafide health food? Experts like Dr. Mary Enig speak volumes about the merits of coconut oil–quite literally. Fife wrote an excellent book called The Coconut Oil Miracle, and Enig was a co- writer of another great book, Eat Fat, Lose Fat–which also emphasizes the benefits of coconut oil. But it’s not really that complicated, and you don’t need to read a library to get the benefits of coconut oil. The truth is, it’s all in the fat. PS: Before we go any further, can I just say one great way to get your coconut oil is in my coconut oil fudge? And traditional cultures value coconut for its tremendous medicinal power–and they are remarkably healthy as a result. Even in Western society, coconut oil was pretty popular all the way up until the middle of the 2. That’s when fat became a dietary evil, and people started turning from traditional foods to fake substitutes (margarine, anyone?). So I’m thankful there have been a few health pioneers willing to reconsider the scoop on coconut oil. Now we know this oil has a its place in a healthy diet! Even better, the coconut oil weight loss connection might make it easier for you to maintain a healthy weight! It revs up your metabolism! The secret to a healthy metabolism and a wealth of energy is no fad stimulant: it’s pure extra virgin coconut oil. Coconut oil is one of nature’s most abundant sources of medium- chain fatty acids, and these nifty little triglycerides can work wonders for a sluggish metabolism. If your metabolism has been damaged by dieting or stress, a daily dose of coconut oil is the key to getting it back on the right track. Long- chain fatty acids, like those in polyunsaturated oils, are more difficult for the body to break down and use for energy. Instead, long- chain fatty acids are usually stored as body fat. Coconut oil actually helps you oxidize (or burn) more fat! One study showed that eating medium- chain fatty acids increases metabolism and helps burn off stored fat. This is just from eating coconut oil! The participants weren’t trying to diet or cut calories. You can also read more about this in The Coconut Oil Miracle. Fife covers tons of studies done on the benefits of coconut oil, and not just for weight loss.#2 Balance Your Blood Sugar. Coconut oil can also help you maintain healthy blood sugar levels. This may have to do with the fact that the medium- chain fatty acids in coconut oil can be easily burned for energy, but without causing insulin to shoot sky high the way a bunch of sugar would. Including coconut oil before or during a meal also lowers the glycemic impact of what you’re eating, which prevents those dreaded blood sugar highs and lows. This is because fats digest more slowly than carbs, so if you combine the two, the fat helps slow down the digestion of carbohydrates. That way your meals don’t negatively impact your blood sugar as much, and your levels remain steadier throughout the day and after your meals.#3 Balance Candida and Yeast Overgrowth. The beneficial fatty acids in coconut oil do more than speed up a lagging metabolism. Lauric acid and caprylic acid in coconut oil also protect against one of the top hidden causes behind weight gain: candida and yeast. When an overgrowth of candida is present, weight loss can be almost impossible. Candida causes symptoms like fatigue, poor concentration, recurring infections related to yeast, excessive sinus infections, and much more. But the side effect that really hinders weight loss is cravings for sugar and carbohydrates. This is because yeast feeds off sugar (carbohydrates break down into sugar once in the body), so candida causes cravings in order to support its own growth. Taking coconut oil to counteract yeast overgrowth is highly effective, but it should be done with care. Coconut oil is such a powerful remedy for candida that it can cause strong side effects of headaches, chills, and foggy thinking as the yeast dies off.** This can be reduced by slowly incorporating coconut oil into your diet, starting with as little as one teaspoon daily. Read my post about how to do a detox coconut oil cleanse. Coconut Oil Weight Loss: How- To Tips. Taking coconut oil for weight loss is as easy as 1- 2- 3: Simply replace some of the fats you use every day with coconut oil. You can use it in place of butter or vegetable oils for cooking and baking. Add a spoonful to warm coffee or tea to get an extra boost of energy. Eat up to 3 1/2 tablespoons per day to reap the benefits. IMPORTANT: Don’t forget to work up slowly if you haven’t been eating much coconut oil! Start with just one teaspoon per day, and increase by a teaspoon per week until you reach about three tablespoons a day. Even my local Wal- Mart carries a few varieties (though not always quality brands — plus I prefer to give my dollars to companies that emphasize quality over quantity). You’ll find the best deals online, especially if you’re willing to buy in bulk. Many online health food and supplement companies carry several brands of coconut oil to choose from. Again, the bigger you buy, the more you’ll save. Click here to learn more about my favorite coconut oil brand.
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