Protein Intake In Older Individuals

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From NYTimes

Whether you get your protein from supplements or from whole foods, it’s best to spread your intake across the day, rather than consuming the bulk of your protein in one meal, so your body has time to absorb it. You should focus on getting your protein from whole foods like fish, dairy, meat, eggs and poultry, a nutritionist said. You can also get it from plant foods like nuts, beans and lentils. If you can’t get all the protein you need from whole foods, then it’s fine to boost your intake through protein supplements, Whey protein is a particularly good source of protein because it’s rich in amino acids — the building blocks of protein — and the body absorbs it nicely. It’s also been shown in studies to be particularly beneficial for muscle health when paired with exercise. But for people who are vegan, supplementing with soy, pea or hemp protein products can work as well.

 

“The standard healthy adult who is eating a healthy diet does not need a protein supplement,” the nutritionist said. “But if they can’t get their protein needs through food, then that’s when supplements can be helpful.”

 

If you need help determining your daily protein needs, try visiting the protein intake calculator at Examine.com, a large and independent database of nutrition research. The calculator takes into account your sex, weight and activity level to help you figure out how much protein you need. If your goal is to minimize your risk of sarcopenia, then combining an adequate level of protein intake with regular physical activity will do a lot to protect your muscle mass as you age, said Bill Willis, a scientist who studies muscle protein synthesis at Ohio State University and a researcher at Examine.com. Resistance exercises like push-ups, squats and lifting weights or using resistance bands are best. But studies show that even low-intensity forms of physical activity like walking, gardening, lawn mowing and grocery shopping can help to offset the loss of muscle with age.

 

The take-home message for people 65 and up is that you should make sure you consume enough protein and, number two, be active.

Can Diet Changes Improve Depression?

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From Medical News Today

 

While researchers acknowledge that depression is a complex condition that can have multiple causes, they argue that dietary interventions can be an easy, self-empowering way of working towards better mental health.

And, importantly, a healthy diet does not come with a list of potential side effects, as does some of the most common antidepressant medication, such as selective serotonin reuptake inhibitors (SSRIs).

Researchers suggest that dark chocolate can be a healthier and more beneficial alternative to milk chocolate, as it contains larger amounts of key minerals, such as iron, magnesium, and zinc, as well as antioxidants.

Also, research has suggested that magnesium supplementation can sometimes help improve symptoms of depression, and the antioxidants could help fight the oxidative stress that could play a role in depression.

Recommendations:

First, “avoiding the crap,” that is, unhealthy food and drinks that are ultra-processed and contain added sugars, which studies have repeatedly shown are an important risk factor for health

Second, adding variety — go to the supermarket and if you always buy one kind of bean, buy six kinds of beans, if you always buy one kind of flour, buy six kinds of flour.

Third would be to add more probiotic foods, such as yogurt and kimchi, as well as prebiotic foods, such as leafy greens, which can help improve bacterial diversity in the gut

Fourth, eat more omega-3-rich foods, such as oily fish or walnuts, which can have an anti-inflammatory effect and may help relieve depression symptoms.

How to Improve Your Epigenetics and Reduce Aging

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One of the most exciting things about epigenetics research and DNA methylation is that epigenetic patterns are modifiable, and methylation sites appear to adjust rapidly to environmental inputs.

 

Diet: Biological aging nutrition research suggests that a nutrient-dense diet high in fruits, vegetables, lean protein, and whole grains can lower your biological age. In addition, patients should limit their intake of sugar, alcohol, and “chemical foods” (aka. processed, packaged foods).

 

Exercise: Research into biological aging has identified a connection between excessive activity levels and lower biological age. There seems to be a healthy amount of exercise that is most effective for reducing biological age – not too little and not too much. Focus on aiming for 30 minutes of activity 5 days a week.

 

Stress: Biological age appears to increase with both physical and psychological stress., Incorporating ways to manage and mitigate stress, including mindfulness meditation, can significantly impact your biological age.

 

Sleep Habits: If you’re struggling to get good quality sleep, it may negatively impact your health and longevity and increase your biological age.  Quality sleep is vital to your health, and if you get improved deep sleep, in particular, it can positively impact your biological age. It’s during deep sleep that our bodies restore, revitalize, and repair damaged cells and tissues.

 

Physical Environment: Environmental toxins found in food, personal care items, air, soil, water, and dirty electricity present a real threat to your biological age. You can reduce your biological age by avoiding or reducing your exposure to common environmental toxins.

 

Bioidentical Hormone Optimization:  A pivotal study in 2009 by 3 U.S. researches, suggested bioidentical hormones improve telomere length, improving protection on our genes.  These physicians won the Nobel Prize in Medicine.

 

Growth Hormone Peptides:

Peptides are small proteins buildup of less than 50 amino acids. These compounds exert a variety of functions in the human body and are able to modulate epigenetic mechanisms.  Currently research is exploring the use of peptides and epigenetic protection.  Dr. Birken takes an amino acid supplement before bed but growth hormone peptide injections, including the oral ibutamoren, may improve growth hormone levels as well.

Supplements:
Dr. Birken recommends the following supplements:
Vitamin D

Indole Forte

B Complex

Turmeric

Omega 3 Fish Oil

Berberine

Amino acids

NMN – please see article in our current newsletter

 

 

Health Benefits of NMN

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How do NMN supplements change our bodily functions for the better? Here are some examples:

  • Better brain process: scientists discovered that dispensing the NMN molecule in mice helps blood vessel dilation, which improves brain blood flow to help it function more effectively.
  • Boost eye function: lower levels of NAD+ have been shown to contribute to neurodegeneration in the eye and eyesight loss. By replenishing NAD+, it should be achievable to decrease this decline and improve vision.
  • Enhanced muscle endurance: NMN supplements are also being monitored to improve general fitness and conditioning levels. NAD+ metabolizes fatty acids and glucose, which muscles utilize to support their structure and remain healthy.
  • Fighting obesity: NMN has also been linked to lower levels of obesity. One study found that a three-week NMN treatment in mice resulted in improved liver and plasma triglyceride levels, reduced fat mass and better glucose tolerance.
  • Heart function: the human heart continues at a steady pace throughout your life and consumes a massive amount of energy for which it depends on NMN. A study uncovered that treating older mice with NMN and SS-31 could improve heart function .
  • Improving mitochondria function: We cannot live without mitochondria – and it cannot live without NAD+. These cell powerhouses are vital for metabolism and converting molecules from the food we eat into energy.
  • Protection against diabetes: low insulin sensitivity levels are a precursor to type 2 diabetes. Here, the body becomes less reactive to insulin levels in the bloodstream, which can raise the risks of gaining weight and, ultimately diabetes.
  • Repairing DNA: NMN creates NAD+, which can trigger sirtuins – which play an important role in maintaining DNA integrity. A study found that giving activated sirtuins could stabilize telomeres, reduce DNA damage and contribute to the reduction of liver disease .

Intermittent Fasting and Other Diets for Weight Loss

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From Medical News Today

Benefits

Many of the benefits of intermittent fasting are attributed to daily fasting periods of no less than 12 hours, although some research suggests that a minimum of 16 hours of fasting may be required.

Generally, during 12–36 hours of uninterrupted fasting, the liver glycogen stores become depleted, overall metabolic processes are altered, and positive health effects are observed.

Here are some of the science-backed benefits of intermittent fasting.

 

  1. Improved cholesterol levels

Findings across animal and human research show favorable changes in cholesterol levels.

Intermittent fasting has the potential to reduce total cholesterol, triglycerides, LDL cholesterol or “bad” cholesterol, and increase HDL cholesterol or “good” cholesterol.

Elevated total cholesterol, LDL cholesterol, and triglyceride levels are risk factors for heart disease.

 

  1. Blood sugar control

Intermittent fasting can improve blood sugar control by reducing insulin resistance, and increasing insulin sensitivity.

This results in lower fasting blood sugar and glycated hemoglobin — HbA1c — levels.

In fact, experimental research in adult males with type 2 diabetes showed the potential for intermittent fasting as a therapeutic approach that may reduce the need for insulin therapy.

 

  1. Changes in body composition

Changes in body weight and composition are among the most studied effects of intermittent fasting.

Several studies have shown that weight loss of between 3–7% body weight in an average of 8 weeks was achievable through intermittent fasting. Research also noted that this method could result in fat loss.

Fasting in a 14:10 pattern — an eating window of 10 hours and a daily fast of 14 hours — can act on the risk factors of metabolic syndrome, including by reducing waist circumference, body fat percentage, and visceral fat.

Intermittent fasting can thus ease metabolic syndrome, a set of risk factors that increase the risk of heart disease and type 2 diabetes.

 

  1. Other health benefits

A 2015 review of 2,650 adult females indicated that reducing calorie intake in the evenings, and fasting for longer periods at night, may lower inflammation and the risk of breast cancer and other inflammatory conditions.

Observational research of 26,092 adult males over a 16-year period suggested that reducing late-night eating through time-restricted eating may significantly reduce the risk of heart disease.

Other areas of health that intermittent fasting is being explored in include longevity and neurodegenerative conditions like Parkinson’s disease.

 

Potential downsides

Despite the many touted benefits of intermittent fasting, there are also some downsides.

 

Side effects

Intermittent fasting may be safe for heart and metabolic health, but according to a 2017 review, it may induce negative side effects in some people, such as:

increased feelings of hunger

heightened irritability

worsened mood

increased thoughts about food

fatigue

fears of feeling out of control around food

overeating during eating windows

difficulty concentrating.

Quality of evidence

Additionally, most of the research on intermittent fasting is based on animal research, with little long-term human research available.

Furthermore, a 2021 review found that only six out of 104 alleged health benefits of intermittent fasting were supported by moderate- to high-quality evidence, and most findings were based on low-quality research.

This means that more rigorous human research on the long-term health benefits of intermittent fasting is warranted.

Alternatives

Intermittent fasting is not the only type of diet to result in the aforementioned benefits.

Calorie restriction

Calorie restriction involving a reduction of about 25% of daily energy needs without a change in mealtimes had a positive effect on promoting overall health.

Some research suggests that the health outcomes of intermittent fasting are no greater than those observed in calorie restriction diets.

In fact, outcomes for weight and/ or fat loss, body fat percentage, and metabolic risk factors are comparable between the two.

However, research on intermittent fasting shows a greater adherence over longer periods compared to calorie restriction and suggests that it may be a more sustainable approach.

Mediterranean diet

The Mediterranean diet is a renowned dietary pattern based on the traditional eating patterns of the Mediterranean basin.

Like the potential heart-friendly benefits of intermittent fasting, research shows that long-term adherence to the Mediterranean diet reduces the occurrence of heart attack and stroke by up to 30% after approximately 5 years.

Additional research on the Mediterranean diet demonstrates its protective nature against the development of colorectal cancer and the loss of nerve cells in Parkinson’s disease.

A major benefit of the Mediterranean diet compared to intermittent fasting is that similar results can be achieved without the need for fasting.

The bottom line

Intermittent fasting describes a variety of eating patterns that alternate periods of fasting and eating with a consistent, recurring pattern over the course of a week.

Time-restricted eating is the most popular form of intermittent fasting and uses the principles of chrono-nutrition to lengthen night-time fasting and potentially reduce chronic disease risk.

Intermittent fasting may improve cholesterol levels, blood sugar control, weight and/ or fat loss, lower inflammation, promote longevity, and support neurodegenerative conditions like Parkinson’s disease.

However, most of the research on intermittent fasting is based on animal studies and human research is sparse and often of low quality.

Alternative non-fasting diets that produce similar results to intermittent fasting include calorie restriction and the Mediterranean diet.

 

 

Recommendations for Microcystic Colitis

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From Medical News Today

Foods to eat

There are currently no dietary guidelines for people with MC. However, despite limited research into the topic, there is some interest in using probiotics.

Probiotics

Some researchers have suggested that probiotics may benefit people with MC because these bacteria and yeasts can help relieve symptoms of other gut conditions, such as irritable bowel syndrome (IBS) and ulcerative colitis.

However, there is only limited evidence that probiotics or other foods that increase beneficial gut bacteria may help treat MC. More research into probiotics is necessary to confirm their effectiveness for people with this condition.

Water

Drinking plenty of water or other liquids during episodes of MC is essential. The body loses fluids during episodes of diarrhea, which can lead to dehydration. Drinking enough water is also essential for many bodily functions, including digestive processes.

Foods To Limit

Caffeine

Foods and drinks that contain caffeine can include:

energy drinks

coffee and tea

cola

chocolate

Lactose

Foods and drinks that contain lactose can include:

milk, buttermilk, and cream

yogurt

cottage cheese, cream cheese, and sour cream

soft cheeses

ice-cream

Fiber

Doctors may recommend a low fiber diet to help manage diarrhea for people with MC. Fiber aids the passage of food through the digestive symptom. In some people, a low fiber diet may relieve diarrhea symptoms during an episode of MC.

Foods that are high in fiber include:

beans, pulses, and peas

nuts and seeds

potatoes

raw fruits

raw vegetables, such as broccoli, cauliflower, and spinach

whole wheat or whole grain bread, cereals, pasta, and rice

Gluten

In people with celiac disease and non-celiac gluten intolerance, eating foods containing gluten causes digestive symptoms similar to those of MC, including diarrhea and abdominal pain. People with celiac disease are more likely to have MC than people without this condition.

A person with MC should see their doctor for a blood test to rule out celiac disease. There is no cure for celiac disease, but a gluten-free diet will help minimize or prevent symptoms.

Gluten is a general name for the naturally present proteins in cereal grains, such as wheat, rye, and barley. People with celiac disease should avoid foods that contain gluten.

FODMAPs

FODMAPs are certain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that the body has difficulty digesting. They can also cause digestive symptoms. People on a low-FODMAP diet avoid foods containing these carbohydrates. Foods that contain these carbohydrates include:

fruits and vegetables

dairy products

wheat and rye products

sugars and artificial sweeteners

Although there is little research on MC specifically, a low FODMAP diet can help relieve symptoms in people with other digestive disorders, such as IBS.

Other causes

Researchers believe excessive alcohol consumption might increase the riskTrusted Source of developing MC. Some people with MC may find that avoiding or limiting alcohol consumption improves their symptoms.

Smoking can increase the risk of developing or worsening symptoms of many digestive disorders, including MC. Doctors usually advise people with MC who smoke to quit.

There is not yet any scientific proof that medications can cause MC. However, there are links between MC and certain medications, including some antidepressants, several cardiovascular drugs, and nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, ibuprofen, and naproxen.

Medical treatment

Medications are generally effective in treating MC. In addition to recommending dietary and lifestyle changes, a doctor or gastroenterologist may prescribe:

medications that reduce or prevent diarrhea

corticosteroids, such as budesonide

antibiotics

immunomodulators and anti-TNF therapies