More current studies, using higher intensity workouts have shown that “strength could be doubled in only 12 weeks of training, and that even frail nursing-home residents in their 90’s could build muscle and strength.”

But I Walk and Swim…. Isn’t that Enough to Prevent Sarcopenia?

When most people start a fitness program, they do an aerobic activity, such as walking or swimming, in order to strengthen their heart muscle. But, before one can walk, they must first be able to get out of a chair and maintain an erect posture and balance while walking, and that requires muscle power.

The American College of Sports Medicine, in its guidelines on exercise and physical activity for older adults, says that aerobic conditioning should follow strength and balance training, which is, unfortunately, opposite of what is usually done. Aerobic exercise, while it strengthens heart and lungs, is not sufficient by itself to prevent sarcopenia.

It’s easy to understand why older adults participate in aerobic activity for exercise rather than resistance training. Walking doesn’t require a lot of planning to incorporate it into day, and swimming or biking are familiar activities. Resistance training, however, is less familiar and it requires one to set aside extra time. However, as little as 40 minutes a session, or an hour and a half a week, is enough to see significant results.

According to Dr. Miriam Nelson, director of Center for Physical Activity and Nutrition at Tufts University, gains in muscle are probably happening immediately at cellular level, and in four weeks, one is significantly stronger and may even see less pain with conditions, such as arthritis.

Are there other benefits of Resistance Training?

In addition to building muscle, one also builds vigor and self-esteem, which ultimately leads to one staying active and doing things they enjoy. Preserving muscle mass also impacts ability to withstand disease. The body burns protein faster than usual, when sick, which then causes protein components to be pulled from muscle to be delivered to immune system, to help fight illness. Sarcopenia reduces amount of protein available to fight disease.

“If you don’t use it, you’ll lose it.” That saying has never been more true than for use of our “muscles.” When we lose our ability to use our muscles, we lose independence, and quality of life diminishes. Let’s choose to not take for granted our ability to move around, and incorporate resistance training, into our exercise routine. Length of life is insignificant without quality of life!

References

1.Mahoney (1988). Immobility and falls. Clinics in Geriatric Medicine 14 (4): 699-726. 2.Stone, Wyman & Salisbury (1999). Clinical Gerontologicl Nursing: A Guide to Advanced Practice. Montreal: WB Saunders Company. 3.Easson-Bruno, S. Healthy Aging Newsletter. July 2002, Volume 1, Issue 2. 4.Tufts University Health and Nutrition Newsletter. March 2003, Volume 21, Number 1. 5.American College of Sports Medicine -=-=-=-=-=-=-= -=-=-=--=-=-=-=-=-=-=-=-

Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://www.HealthStepsRx.com a wellness organization that will help you Build a Better Life…One Step at a Time.

Learn all about HealthSteps Rx, Inc. Weight Management Program via TeleClasses, without leaving your home or office: http://www.healthstepsrx.com/services/online/steppower.htm

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This article is available for reprint in your opt-in ezine, website or ebook. You MUST agree not to make any changes to article and RESOURCE BOX MUST be included. (c) 2004 www.HealthStepsRx.com . All Rights Reserved

Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://www.HealthStepsRx.com a wellness organization that will help you Build a Better Life…One Step at a Time.

In addition, intake of omega-3 fatty acids is lower today because of a decrease in fish consumption, as well as to mass production of omega-6 oils like corn, safflower and peanut oil, which are widely consumed in our food supply. Our farm animals are fed with grain (as opposed to greens in wild) and yield meat and eggs also high in omega-6 fatty acids. This also includes farm raised fish which are fed grains. Even cultivated vegetables contain fewer omega-3 fatty acids than do plants in wild. Modern agriculture, with its emphasis on production, has decreased omega-3 fatty acid content in many foods.

Cardiovascular benefits derived from consumption of marine omega-3 fatty acids were first noticed during epidemiological studies in Greenland Inuits, an Eskimo population that consumed large amounts of traditional marine mammals and fish, and had little mortality from coronary artery disease. EPA and DHA are found to be in abundance in cold-water fish, such as salmon, trout, mackerel, and tuna. Fish do not make these fats but obtain them from plankton they eat; colder water, more omega-3’s plankton contains.

Plain English, Please! This is obviously a very complicated subject, and scientists continue to study and discover new links to how fats affect our health. In mean time, here is best available nutritional advice, in regards to omega-3 fatty acid issue:

Although we need to increase amount of omega 3-fatty acids in diet (from plants and fish), this will not be totally effective without decreasing amount of omega-6 fatty acids in our diet, especially if only plant based omega-3 fatty acids are consumed. Too much omega-6 fatty acid will inhibit conversion of plant-based ALA to EPA, thereby reducing full benefits of omega-3 fatty acids. This is more of an issue for vegetarians who do not eat fish, however.

To some degree, by increasing omega-3 fatty acids, you will be decreasing your intake of other fats. It is still recommended by health-promoting organizations, such as American Hearth Association to:

Limit harmful saturated fats found in animal products, such as full-fat dairy products like whole milk, ice cream, hard cheeses, as well as cakes and cookies, and fried foods. Limit total fat to approximately 30% of caloric intake. The good monounsaturated fats, such as found in foods like olives and olive oil, canola oil, avocados and nuts, continue to be essential in our diets.

Because omega-6 fatty acid is still an essential fatty acid, it should not be totally eliminated, but its intake can be limited by reducing intake of processed foods, such as crackers, chips, cookies, cakes and fried foods.

The minimum healthy intake for both omega-3 and omega-6 fatty acids per day in adults is 1.5 grams of each. One tablespoon of flaxseed oil can provide this amount, or larger amounts of other omega 3- fatty acid-rich foods can be consumed. The best scientific evidence suggests an intake of omega-3 fatty acids of at least 650 mg per day. There is strong evidence that consuming considerably more than 650 mg per day provides even more health benefits. The average American diet contains less than 200 mg per day of omega-3 fatty acids EPA and DHA. Omega-3 Fatty Acids Rich Foods: Plant Products (high in ALA)

flaxseed tofu walnuts canola oil wheat germ green leafy vegetables (spinach, mustard greens, purslane, collards)

Animal Products (high in EPA & DHA)

salmon herring mackerel bluefish sardines albacore tuna halibut Benefits of Omega-3 Fatty Acids: •promote cardiovascular health •increase memory and learning ability •helps brain & vision development of infants •decreased development of age-related macular degeneration (AMD) •reduces risk of stroke and hyptertension •improves regulation of heartbeat •helps boost immune system (defends against cancer) •promotes natural joint flexibility and mobility (decreases rheumatoid arthritis) •reduces symptoms of depression •reduces risk of dementia, e.g. Alzheimer’s disease •reduces amount of triglycerides released into blood •increases HDL levels

Other Important Facts:

•Eating two to three, 3-ounce servings of fish per week is supported by American Heart Association, with at least two servings from fish high in EPA and DHA •Avoid fish with potential high levels of toxins and pay attention to advisory warnings for eating fish from questionable waters •Children and pregnant and lactating women should consume fish with caution due to risk of mercury intoxication •Fish oil supplements are NOT to be used in place of eating actual food •Studies show that eating as little as one serving per week of “fatty” fish can reduce your risk of cardiac arrest by 50-70% •Since omega-3 fatty acids inhibit blood clotting, supplements should not be used by those who have blood clotting disorders or by individuals taking anticoagulant medications •Most vitamins and most herbal supplements do not contain any omega-3 fatty acids •The positive benefits seen with omega-3 fatty acids generally occur with continued use of greater than 12 weeks •Do not use flaxseed oil for cooking (heat destroys EFA) •Flaxseed is preferable to flaxseed oil because of healthy lignans and fiber content, not available in flaxseed oil.

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Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://www.HealthStepsRx.com a wellness organization that will help you Build a Better Life…One Step at a Time.

Learn all about HealthSteps Rx, Inc. Weight Management Program via TeleClasses, without leaving your home or office: http://www.healthstepsrx.com/services/online/steppower.htm

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=

This article is available for reprint in your opt-in ezine, website or ebook. You MUST agree not to make any changes to article and RESOURCE BOX MUST be included. (c) 2004 www.HealthStepsRx.com . All Rights Reserved