Category Archives: Exercise

Do Seniors Need More Protein to Avoid Sarcopenia?

Do Seniors Need More Protein to Avoid Sarcopenia?
The participants ate one of two meal types. (1) 90 grams of high-quality protein per day for seven days in equal amounts at daily meals (about 30 grams each). (2) 90 grams of high-quality protein per day for seven days with most of the protein at dinner (63 grams), 11 grams at breakfast, and 16 grams at lunch. Over a 24-hour period, participants who ate equal amounts of protein at each meal synthesized about 30 percent more muscle protein compared participants who ate most of their protein at dinner. Thus, some researchers now recommend eating 25 – 30 grams of protein at each daily meal to promote maximum muscle protein synthesis.
more

If You Sit a Lot, Read this

If You Sit a Lot, Read this
The risk of all-cause and cardiovascular mortality increased even more as the amount of TV viewing increased. The risk of developing type 2 diabetes increased linearly as either total sedentary behavior or amount of TV viewing increased. For all-cause and cardiovascular mortality, risk increased above a threshold of 6-8 hours per day of total sitting and 3-4 hours per day of TV viewing, respectively. Do yourself a favor and trade one hour of TV viewing or other sitting time for one hour of moderate-intensity exercise each day.
more

Frailty Debilitates and Kills

Frailty Debilitates and Kills
While frailty seems obvious enough, science lacks a universally agreed upon method of evaluating frailty. The Frailty Index (FI) is commonly used to evaluating frailty in a clinical setting. Researchers calculate FI as the number of deficits a patient exhibits divided by the total number of deficits considered. For example, if a doctor finds that a patient exhibits five of 20 deficits that older people often commonly have, the FI for that patient would be 5/20 = 0.25. Deficits include symptoms or signs of chronic diseases or disabilities or social problems based on a patient examination or laboratory data.
more

Manage Your Blood Sugar

Manage Your Blood Sugar
Your body readily digests sugar and refined gains and quickly turns them into glucose (blood sugar). Fiber slows the digestive process and reduces the spikes in blood sugar that occur after meals, especially when you eat sugary and starchy foods. Where do you get fiber? From fruits, vegetables, beans, and whole grains.
more