Nutrition and Healthy Aging Flashcards
What are people living longer/Do we have a larger older adult population?
Baby Boom
Development of new tech and meds
What is sacropenia
Loss of size, strength and function
Age-related continuous decline in muscle mass, quality and strength
Sacroponia occurs how?
Decrease in size and number of skeletal muscle fibres (mostly type 2)
Marked infiltration of fibrous and adipose tissue into the skeletal muscle
Why is sarcopenia such an issue for public and personal health?
The loss of muscle mass and strength with advancing age will affect 250 million people worldwide by 2050
%18.5 billion (1.5% of total USA health care expenditure) in 2000
Grip strength for sarcopenia men
less than 30 kg
Grip strength for sacropenia women
less than 20kg
Why should we care about helping and spending money on public health?
-Babysitting
-Volunteering
-Toursim
-Invest money into economy
-Mentorship (pass knowledge)
-Emotional Support
Health span versus lifespan
Healthspan: The amount of time an individual spends in life in a state of GOOD HEALTH
Lifespan: The number years in an indv. life
Lifestyle behaviours that influence health x6
1)Sleeping regularly and adequately
2)Eating well balanced meals, including breakfast regularly
3) Engaging in PA regularly
4)Not Smoking
5)Not using alc or in moderation
6)Maintaining healthy body weight
Loose skeletal muscle strength at what age and what percent each year
30 years
3% a year
Loose skeletal muscle size at what age and percent each year
40 years
1% a year
How much protien is RDA
0.8g/protein/kg/day
RDA is designed to do what
Prevent deficiency not optimal dose
What is anabolic resistance?
Reduced rise of muscle protein synthesis to ingestion of protein/amino acids
Less muscle synthesis gained for the same amount of protein to amino acids consumed compared to when young.
What amount of protein per meal should we give to older adults?
0.4 g/kg of protein per meal (x4 meals)
DOUBLE RDA because of reduced effects (compared to 0.24g/kg)
What determines the size of human muscle mass?
Rate of muscle protein synthesis
Why may MPS rates may be slowed with same amount of protein in older adults?
-Why may older adults not get enough protein
Protein intake in older adults is skewed
-Not enough protien at breakfast, lunch and snack (almost enough at lunch)
-Too much at dinner (excreted in urine)
What method can be used to ensure the protein intake is good enough for older adults?
Redistribute protein intake for meals so equal and getting max MPS
Should balance protein intake be only encouraged in older adults?
No! Balanced protein across all meals enhances 24h MPS in middle ahed adults
How many grams/day should older adults be consuming of protein?
1.2g/kg/day
Same as athletes
Why is doubling RDA for protein and a balanced protein intake important for older adults?
Slowed Sacropenia
What strategy used in older adults resulted in less loss of lean mass over a 3-year period
Increased protein intake
minimum protein intake for a healthy (not just RDA, stop disease)
1.0-1.2g/kg
Protein intake for acute or chronic disease? (older adults 65 and up)
1.2-1.5g/kg
Protein intake for severe illness or injury or marked malnutrition
2.0 g/kg (up to)
Why are oral nutritional supplements used (ONS)?
Many older adults are scared to eat and do things incase of choking or death
-Dysphagia (difficulty swallowing)
-Older women suffer from malnutrtion
-Increased nutrition and calorie intake via ONS is used in hospital setying
-Ensure getting enough protien, similar to protien supplement drink like whey or protein shake, but lots of carbs so be careful ensure enough protein
True or False higher protein intake in older adults is determinantal towards renal function in healthy adults
false
-No data that causatively links a higher protein diet to renal disease
-Not related to progressive decline in kidney function
-decline GFR cannot be attenuated by consuming less protein
True or False meta analyses support efficacy of omega-3 fatty acid intake to promote muscle anabolism
True EPA + DHA at 2g/day
Omega-3 fatty acid supplements at more than _____ g/day may contribute to muscle gain and improve walking speed
2g/day EPA + DHA
What potentiates muscle protein synthesis in response to amino acid/insulin infusion (not at rest/basal)
Omega-3
EPA+DHA
Doubling
Incorporated
Fatty Fish
Why is physical activity important for older adults from a muscle development standpoint
Activity = Increase Muscle
-Muscle Stores glucose
Inactivity = Decrease Muscle
-Muscle releases glucose into circulation and increases risk of diabetes
T or F PA Inactivity is a major problem for middle aged men and older adults
True
Muscle Mass loss from inactivity as a older adult?
0.5-1% per year
Muscle strength loss from inactivity as a older adult?
1-2% per year
T or F 2 weeks of acute physical inactivity reduces integrated rates of MPS in older adults? What happend
TRUE
-Reduced step count to half
-Insulin went up (MPB went up)
MPS decline do to PA effected more drastically men or women?
Women
What protein sources should be ingested to ensure muscle protein synthesis?
High quality, ones with EAA such as WHEY
-Feeding high quality protein takes edge off decline
-Partially protects against declines in MPS
T or F Collegen is a good source of protein?
FALSE is used as a control for bad
T or F In older adults resistance exercise with protein stimulate muscle growth?
Why?
Does exercise on its one show same effects?
TRUE,
Exercise doesnt show responses (RE) but with protein is does than protein alone. Exercise increases feeding
T or F aerobic-type exercise is also improtant and can improve fitness like resistance
True
Max when older compared to RE when younger
Moderate to Vigorous Aerobic PA should be how much each week?
150 Min
But any amount of MVPA helps
What is 1 MET equal to
3.5 millimetres of oxygen consumed per kg of body weight per minute
Moderate intensity is how many METS
3.0-5.9 METS
5-6 on 0-10 scale
Talk Test: Say a few words not sing
Vigorous Intensity is how many Mets
Greater than 6.0 METS
7-8 on 0-10 scale
Talk Test: Can’t Talk without pausing for a few breaths
Under MVPA, what exercises should be done
Muscle strength exercises using major muscle groups at least 2 times a week
PA that challenge balance
