Excellent natural calcium sources for bone health

Calcium is an essential macromineral whose roles in the body are relatively well-known. It strengthens bones and teeth, improves the body's alkalinity, helps our heart muscles to contract and relax properly and more.

Like all minerals, calcium doesn't work alone, but in tandem with other nutrients such as magnesium and vitamin D. For this reason, obtaining our calcium from whole foods - foods whose nutrient profiles have been optimized by nature for superior absorption -- is the best way to remain healthy.

Good natural sources of calcium

Seaweed - It is common to find seaweed in any "best of" list, and for good reason: since seaweed grows in the ocean and is thus unaffected by soil erosion (the process that has significantly reduced the nutritional value of most land-based vegetables), its nutritiousness has remained intact for centuries. And, as it happens, seaweed has always been rich in calcium.

Perhaps the best seaweeds in this regard are kelp, kombu and wakame. One hundred grams of each contain between 150 and 170 grams of calcium, as well as countless other essential nutrients, including iodine. Avoiding seaweed sourced from the Pacific Ocean is a good idea due to possible radiation contamination.

Chia seeds - Though chia seeds are best-known for their high protein and fiber content, they contain similarly impressive levels of calcium. In fact, 1 ounce of these versatile South American seeds provides us with 179 milligrams of calcium, which is 17 percent of our recommended daily allowance (RDA). Of course, it's easy to consume far more than 1 ounce of chia seeds per day, making them one of the easiest foods to consume for correcting a calcium deficiency.

Blackstrap molasses - Blackstrap molasses is the dark, treacle-like byproduct of the sugar cane refinement process. Since it is derived from the sugar cane plant, whose tall roots grow deep into the soil, it contains a large number of nutrients that are seldom found in such quantities elsewhere, including calcium. Specifically, 1 tablespoon of blackstrap supplies us with 123 milligrams of the mineral, or 12 percent of our RDA. Blackstrap is also a good source of magnesium, manganese, selenium, potassium and iron, and makes a great sweetener in baking.

Sesame seeds - These nutty and delicate seeds, which belong to one of the oldest oilseed crops grown on Earth, supply our bodies with 88 milligrams of calcium per tablespoon. Like chia seeds, sesame seeds are incredibly versatile and can be sprinkled on salads and cooked meals, or simply eaten as a snack.

Raw milk - According to the Weston A. Price Foundation, 8 ounces of raw milk - unprocessed milk straight from the cow -- supplies our bodies with 300 milligrams of calcium. Additionally, it contains certain minerals, such as phosphorus and magnesium, which aid the calcium's absorption rate. Unfortunately, milk subjected to homogenization and/or pasteurization does not fare as well. These unnatural processes damage the nutritional structure of the milk, and inhibit the absorption rate of its nutrients.

Incidentally, this fact also applies to other dairy products. Yogurt, cheese and kefir are all excellent sources of calcium when made from raw milk. When made using processed milk, however, their nutrient profile is compromised.

Certain leafy greens - Due to soil erosion, most green vegetables - once considered among the finest sources of calcium -- are now shadows of their former selves nutrition-wise. Fortunately, a number of hardy greens do retain some of their nutritional power. Kale is probably the best example of these (1 cup of chopped kale contains 101 milligrams of calcium), with broccoli and spinach in second and third place respectably.

Rosemary, oregano and marjoram extracts fight type 2 diabetes

Culinary herbs are generally recognized for the unique flavors that they add to food. But new research has identified medicinal benefits as another distinction, particularly with the herbs rosemary, oregano and marjoram, all of which contain special diabetes-fighting compounds.

Researchers from the University of Illinois at Urbana-Champaign (UIC) and the U.S. Department of Agriculture (USDA) took a closer look at these three herbs, which earlier research has found can help keep blood sugar levels in check. Building upon this, Elvira Gonzalez de Mejia and her colleagues decided to test how each of these herbs impacts type 2 diabetes.

Greenhouse-grown varieties of Greek oregano (Origanum vulgare), marjoram (Origanum majorana), rosemary (Rosmarinus officinalis) and Mexican oregano (Lippia graveolens) were tested alongside dried commercial versions of these same herbs to see how they interact with two key enzymes involved in insulin secretion and signaling, dipeptidyl peptidase IV (DPP-IV) and protein tyrosine phosphatase 1B (PTP1B).

Both fresh and dried varieties of rosemary and oregano found to provide unique benefits

Compared to their dried commercial counterparts, the greenhouse-grown rosemary and oregano varieties were found to contain significantly higher polyphenol levels. They were also determined to be superior inhibitors of DPP-IV, an enzyme that under normal conditions removes excess incretin from the body. In diabetics, a lack of incretin can lead to high blood sugar, hence the need to reduce DPP-IV levels in order to compensate.

On the other hand, commercial dried varieties of rosemary, Mexican oregano and marjoram were found to be superior inhibitors of PTP1B, an enzyme that, when reduced or eliminated, helps enhance insulin signaling and tolerance. In other words, reducing PTP1B levels can not only help improve the body's response to sugar intake and metabolism but also help block the storage of damaging triglycerides.

Greenhouse-grown Mexican oregano and rosemary both contain phytochemicals that liquid chromatography electrospray ionization mass spectrometry testing found to have special binding affinities for DPP-IV. Hispidulin, carnosol and eriodictyol are included among these, while cirsimaritin, hispidulin and naringenin were found to be the most potent inhibitors of DPP-IV.

"There is a need to identify natural compounds that can aid in the management of this disease," wrote the authors in their study, which notes that 8.3 percent of Americans now suffer from type 2 diabetes, which costs the U.S. more than $175 billion annually to treat.

Oregano and rosemary may be safer, more beneficial than popular antidiabetic drugs

Though the herbs demonstrated efficacy similar to, or even exceeding, that of popular antidiabetic medications, the study's authors are hesitant to recommend that people ditch their drugs in favor of them. For now, they are toeing the usual line, saying that more testing is needed, though folks who want to try incorporating more rosemary and oregano into their diets now are sure to gain some benefits.

Yogurt and probiotic-rich foods can help lower blood pressure

A simple way to help keep your blood pressure in check is to consume plenty of probiotic-rich foods like yogurt and kefir, suggest the findings of a new scientific review. While not necessarily a cure for people with heart issues, probiotics have been shown in a multitude of clinical studies to modestly lower blood pressure, as well as balance blood sugar, cholesterol and hormone levels.

This latest investigation into the science behind probiotics found that the combined results of nine randomized, placebo-controlled studies demonstrate heart benefits associated with probiotics. Among 550 participants who took a probiotic or ate a probiotic-rich food, average systolic blood pressure levels dropped by 3.56 millimeters of mercury (mm Hg), while diastolic levels dropped by 2.38 mm Hg, on average.

This is significant, as many blood pressure drugs that perform similar functions come with nasty side effects, none of which are present when taking probiotics. The key, say researchers, is consuming at least 100 billion colony-forming units of probiotics daily, which is roughly the amount found in a small carton of high-quality, authentic yogurt.

"I do not think the general public understands how probiotics might be beneficial to health at this stage," said Jing Sun from the Griffith University School of Medicine and Griffith Heart Institute in Queensland, Australia, lead author of the study. "The challenge to us is to convince patients and clinicians to accept the product in daily life."

Based on the data, taking optimal or higher amounts of probiotics daily for at least two months can produce dramatic benefits, particularly when combined with other interventions like healthy eating and regular exercise. In other words, chowing down on yogurt can be helpful, but it is also important to combine this other healthy lifestyle habits.

Probiotics are a 'functional food' that can prevent chronic illness

Beyond their heart-health benefits, researchers have concluded that probiotics are a full-spectrum "functional food," meaning they offer health benefits beyond basic nutrition. According to Lori Hoolihan, a researcher at the Dairy Council of California in Irvine, probiotics work in many ways to optimize health and prevent chronic diseases.

"Randomized clinical trials are the gold standard in research and they had a strict criteria for choosing the studies and they actually looked at human trials which are stronger than animal trials," she is quoted as saying.

"Americans don't like to think about bacteria so it's hard for people to embrace it but there are good and bad bacteria and there is no avoiding them. Our gut is home to many bacteria and if bumping up the amount of good bacteria can optimize health and prevent chronic diseases then that's a good thing," Hoolihan added.

Other helpful ways to lower blood pressure naturally through diet include reducing carbohydrate and sugar intake, as both of these things contribute to insulin resistance and metabolic dysfunction. Increasing intake of beneficial minerals like potassium, magnesium and calcium, as well as consuming healthy saturated fats like grass-fed ghee, butter, palm oil and coconut oil, is also helpful.

It is also important to increase your intake of omega-3 fatty acids, both through fatty fish consumption and supplementation with omega-3-rich oils like flax, hemp, cod liver and skate liver. Omega-3s have been shown in multiple studies to reduce both systolic and diastolic blood pressure, as well as reduce other risk factors associated with cardiovascular disease.

Concerning probiotics, Sun added:

"We believe probiotics might help lower blood pressure by having other positive effects on health, including improving total cholesterol and low-density lipoprotein, or LDL, cholesterol; reducing blood glucose and insulin resistance; and by helping to regulate the hormone system that regulates blood pressure and fluid balance."

Black beans lower blood pressure, reduce degenerative disease and much more

Black beans contain proteins that act as antioxidants and can lower blood pressure and remove toxic metals from the body, according to a study conducted by researchers from Mexico's National School of Biological Sciences of the National Polytechnic Institute (IPN-ENCB).

Researchers ground up dried black beans, then isolated and hydrolyzed two of the main proteins found in the Jamapa variety of black beans: fasolina and lectin. The proteins were then tested using computer simulations.

They found that the two proteins demonstrated chelating activity, meaning that they removed heavy metals from the body. In addition, when the proteins were hydrolyzed with pepsin-pancratin, they also demonstrated antioxidant and antihypertensive activity.

"With the research we have discovered the essence of the legume, and identified the nutritional components such as carbohydrates, starch, proteins, fats, phenolic compounds that have related antioxidant effects," lead researcher Gloria Davila Ortiz said.

The findings may partially explain why studies have shown beans to be so beneficial for heart health. The researchers expressed hope that their findings could lead to new treatments for preventing and treating cardiovascular disease by targeting oxidative stress and high blood pressure.

"The Jamapa black bean proteins have biological properties and nutrients that help lower glucose, cholesterol and triglycerides," Davila Ortiz said. "Thanks to a collaboration between the IPN and the National Institute of Medical Sciences and Nutrition Salvador Zubiran, diets for people with diabetes were developed and it was found that glucose in blood decreased. In the future we intend to develop products containing proteins which would be aimed at treatment and prevention of diseases, seeking specific effect on blood pressure and as an antioxidant."

Beans form the basis of many diets around the world and are also one of the least expensive foods in terms of both weight and nutrient content. Beans are known to be rich in essential nutrients, with one cup of cooked black beans including fiber (59.8 % of the recommended daily intake), protein (30.4 %), iron (20 %), folate (64 %), magnesium (30.1 %), manganese (38 %), molybdenum (172 %), phosphorus (24 %), tryptophan (56.2 %) and vitamin B1 (28 %).

Soluble fiber, like that found in beans, has been shown to reduce cholesterol levels. Indeed, clinical trials have shown that eating beans (canned or dried) reduces levels of total and LDL ("bad") cholesterol and triglycerides, while increasing levels of HDL ("good") cholesterol.

Beans are also rich in phytonutrients, which are now considered responsible for many of the health benefits of fruits and vegetables. Many of these phytonutrients have antioxidant properties.

According to a study by the U.S. Department of Agriculture, three of the four foods highest in antioxidants are actually beans: the red bean, the red kidney bean and the pinto bean. Another study, conducted by the Colorado State University Department of Soil and Crop Sciences, also found that red beans were highest in antioxidants, but ranked black beans at number two. This study found that antioxidant content was linked with a dark color in the bean's coat, because the pigments in the seed are produced by antioxidant phytonutrients such as phenols and anthocyanins.

Antioxidants remove free radicals from the body and are believed to thereby lower the risk of chronic diseases and slow the effects of aging. Indeed, beans have been linked with many of the health effects associated with antioxidants: a lower risk of diabetes, obesity, degenerative diseases, and a wide variety of cancers.

Eat more licorice and enjoy these hidden benefits

Licorice is a favorite snack food for many people. Due to its sweet flavor and chewy consistency, it is the snack of choice for people of all ages. This candy, however, is not the only form of licorice and the chemicals and added sugars rule cancel out any health benefits. Licorice has been used for medicinal purposes for a number of years. For this purpose, licorice comes in both tablet and capsule forms. Additionally, there are licorice teas that can be enjoyed.

Even though licorice is sweeter than sugar by fifty times, it contains significantly fewer calories than the refined kind. This makes licorice the ideal snack for someone who wants to satisfy their sweet tooth without consuming a lot of extra calories. In addition, there are modern day benefits to licorice.

Could help clear up the skin

For those people who have acne, increasing their consumption of products that contain licorice could be helpful. Korean research has recently shown promising results of an ointment containing licorice and applied to the face. Scars and spots from acne have been reduced as well as the itching associated with eczema and psoriasis.

Might help with weight loss

Even though studies that are targeted for this benefit are still in their early stages, the preliminary feedback is promising. Licorice contains a flavonoid oil that might help reduce the amount of body fat that a person has.

Could help regulate hormones

As women age, their hormone levels begin to fluctuate. This can result in a range of symptoms including hot flashes, depression, weight gain and more. Recent research has shown, however, that women can find relief from hot flashes by about 80 percent when they consume licorice. This is because there is a compound in licorice that mimics estrogen, helping to reduce symptoms.

May help provide relief from ulcers

Those people who suffer from stomach ulcers, often caused by the stresses of modern living, could find relief by ingesting licorice. If an individual is feeling stressed, a good way to help reduce the stomach acid that often forms is by relaxing with a hot cup of licorice tea.

Can help stop cold sore formation

Cold sores, caused by the herpes virus, can cause a great deal of social stigma for those who suffer from them. There is research, however, that shows that licorice can help reduce their severity. Licorice contains compounds that help increase the production of protein that is released by the body in response to viruses and other types of pathogens.

Licorice has many relaxing and medicinal benefits that make it a vital part of any pantry. While there are a variety of candies available that have licorice in them, tea, tablets and capsules provide better methods that people can utilize to enjoy the benefits of licorice.

Walking and running can halve the chance of brain cancer

Running and walking reduce the likelihood of your developing a brain tumour. Walking for 36-72 minutes every day or jogging for 15-30 minutes gives optimal protection. Bio-statistician Paul Williams at Ernest Orlando Lawrence Berkeley National Laboratory discovered this after following 150,000 runners and walkers for over ten years.

Williams has devoted his work to the National Runners’ and Walkers’ Health Studies, a large-scale epidemiological project which contains data on 111,266 runners and 42,136 walkers, and continues to publish study after study. In previous years Williams has shown that running can reduce the chance of wear and tear on joints – at least if you are not overweight, and that runners put on weight if they start to run less.

In May 2014 Williams presented the results of a study, in which he examined the relationship between running, walking and brain cancer. Brain cancer is relatively rare, and scientists know little about the lifestyle factors that can protect against it.

Williams expressed the participants’ physical activity in MET-hours per day. Scientists say that we need to get in 1.8 MET-hours a day. That’s the equivalent of 36 minutes of walking or 15 minutes of jogging.

The runners and walkers that managed to do 1.8 MET-hours a day or more were less likely to develop brain cancer than the participants who did less. The evidence was strongest for the over 50s.

Participants who walked for more than 72 minutes or jogged for longer than half an hour were not better protected than participants who did 36-72 minutes of walking or 15-30 minutes of jogging.

The most common form of brain cancer is glioma. In-vitro studies have shown that IGF-1 stimulates the growth of glioma cells. Williams believes that physical exercise helps the muscles to absorb more IGF-1 from the blood, making less IGF-1 available for cancer cell growth.

“Although our analyses cannot test whether exercise specifically improves survival in brain cancer patients, it is not unreasonable to expect that if physical activity decreases the risk of incident glioma, it might also extend survival “, Williams concludes.

Bodybuilding with protein-rich diet is healthier

Strength training will result in more muscle mass when combined with a protein-rich diet. Nothing new here, but that strength training combined with a protein-rich diet is healthier might be news to you. Researchers at Pusan National University in South Korea reach this conclusion in a small human study.

The Koreans got 18 males in their twenties, none of whom had previously done weight training, to do strength training for a period of 12 weeks. The men did working sets with 60-80 percent of the weight with which they could just manage 1 rep.

Half of the subjects ate a more or less ‘normal’ diet during the experiment. The energy in their diet consisted of 60 percent energy derived from carbohydrates, 15 percent from protein and the remaining 25 percent from fat. [norm.-prot.]

The other half of the men ate a protein-rich diet. In that diet the energy was derived for 55 percent from carbohydrates, 30 percent from protein and 15 percent from fat. [high-prot.]

Both groups consumed the same amount of kilocalories.

After the training period the researchers discovered that the men who had followed the high-protein diet had built up more lean body mass. This was not the case for the men who had consumed a normal amount of protein in their diet. The body fat percentage had declined in both groups, but the decrease was bigger in the men who had eaten more protein.

The Koreans detected no dramatic effects of the combination of strength training and a high-protein diet on IGF-1, cortisol and testosterone levels. What they did observe was that there was considerably more growth hormone circulating in the blood of the subjects in the high-protein group than in the subjects that had eaten less protein.

The HOMA-IR – a measure of insulin resistance – decreased in the men who had consumed a lot of protein. This meant that their cells became more sensitive to insulin, which is a positive sign.

Moreover, the cholesterol balance of the men who had eaten the high-protein diet improved. Their amount of ‘good cholesterol’ HDL increased.

“In conclusion, these findings suggest that there are hormonal interactions to ameliorate body composition, metabolic profiles, and energy metabolism after a long term higher protein diet and resistance exercise”, the researchers summarise. “However, replication studies with various types of resistance exercise programs and high protein diet are required in order to confirm the results of the present study for current practice in the field.”

How To Prevent Age Related Muscle Mass

Is a loss of strength, mobility, and functionality an inevitable part of aging? No, it’s not. It’s a consequence of disuse, suboptimal hormone levels, dietary and nutrient considerations and other variables, all of which are compounded by aging. One of the greatest threats to an aging adult’s ability to stay healthy and functional is the steady loss of lean body mass – muscle and bone in particular.

The medical term for the loss of muscle is sarcopenia, and it’s starting to get the recognition it deserves by the medical and scientific community. For decades, that community has focused on the loss of bone mass (osteoporosis), but paid little attention to the loss of muscle mass commonly seen in aging populations. Sarcopenia is a serious healthcare and social problem that affects millions of aging adults. This is no exaggeration. As one researcher recently stated:

“Even before significant muscle wasting becomes apparent, ageing is associated with a slowing of movement and a gradual decline in muscle strength, factors that increase the risk of injury from sudden falls and the reliance of the frail elderly on assistance in accomplishing even basic tasks of independent living. Sarcopenia is recognized as one of the major public health problems now facing industrialized nations, and its effects are expected to place increasing demands on public healthcare systems worldwide”

Sarcopenia and osteoporosis are directly related conditions, one often following the other. Muscles generate the mechanical stress required to keep our bones healthy; when muscle activity is reduced it exacerbates the osteoporosis problem and a vicious circle is established, which accelerates the decline in health and functionality.

What defines sarcopenia from a clinical perspective? Sarcopenia is defined as the age-related loss of muscle mass, strength and functionality. Sarcopenia generally appears after age 40 and accelerates after the age of approximately 75. Although sarcopenia is mostly seen in physically inactive individuals, it is also commonly found in individuals who remain physically active throughout their lives. Thus, it’s clear that although physical activity is essential, physical inactivity is not the only contributing factor. Just as with osteoporosis, sarcopenia is a multifactorial process that may involve decreased hormone levels (in particular, GH, IGF-1, MGF, and testosterone), a lack of adequate protein and calories in the diet, oxidative stress, inflammatory processes, chronic, low level, diet-induced metabolic acidosis, as well as a loss of motor nerve cells.

A loss of muscle mass also has far ranging effects beyond the obvious loss of strength and functionality. Muscle is a metabolic reservoir. In times of emergency it produces the proteins and metabolites required for survival after a traumatic event. In practical terms, frail elderly people with decreased muscle mass often do not survive major surgeries or traumatic accidents, as they lack the metabolic reserves to supply their immune systems and other systems critical for recovery.
There is no single cause of sarcopenia, as there is no single cause for many human afflictions. To prevent and/or treat it, a multi-faceted approach must be taken, which involve hormonal factors, dietary factors, supplemental nutrients, and exercise.

Dietary considerations

The major dietary considerations that increase the risk of sarcopenia are: a lack of adequate protein, inadequate calorie intake, and low level, chronic, metabolic acidosis. Although it’s generally believed the “average” American gets more protein then they require, the diets of older adults are often deficient. Compounding that are possible reductions in digestion and absorption of protein, with several studies concluding protein requirements for older adults are higher than for their younger counterparts. These studies indicate that most older adults don’t get enough high quality protein to support and preserve their lean body mass.

There is an important caveat on increasing protein, which brings us to the topic of low level, diet-induced, metabolic acidosis. Typical Western diets are high in animal proteins and cereal grains, and low in fruits and vegetables. It’s been shown that such diets cause a low grade metabolic acidosis, which contributes to the decline in muscle and bone mass found in aging adults. One study found that by adding a buffering agent (potassium bicarbonate) to the diet of post-menopausal women the muscle wasting effects of a “normal” diet were prevented. The researchers concluded the use of the buffering agent was “… potentially sufficient to both prevent continuing age-related loss of muscle mass and restore previously accrued deficits.”

The take home lesson from this study is that – although older adults require adequate intakes of high quality proteins to maintain their muscle mass (as well as bone mass), it should come from a variety of sources and be accompanied by an increase in fruits and vegetables as well as a reduction of cereal grain-based foods. The use of supplemental buffering agents such as potassium bicarbonate, although effective, does not replace fruits and vegetables for obvious reasons, but may be incorporated into a supplement regimen.

As most are aware, with aging comes a general decline in many hormones, in particular, anabolic hormones such as Growth Hormone (GH), DHEA, and testosterone. In addition, researchers are looking at Insulin-like Growth factor one (IGF-1) and Mechano Growth factor (MGF) which are essential players in the hormonal milieu responsible for maintaining muscle mass as well as bone mass. Without adequate levels of these hormones, it’s essentially impossible to maintain lean body mass, regardless of diet or exercise.

It’s been shown, for example, that circulating GH declines dramatically with age. In old age, GH levels are only one-third of that in our teenage years. In addition, aging adults have a blunted GH response to exercise as well as reduced output of MGF, which explains why older adults have a much more difficult time building muscle compared to their younger counterparts. However, when older adults are given GH, and then exposed to resistance exercise, their MGF response is markedly improved, as is their muscle mass.

Another hormone essential for maintaining lean body mass is testosterone. Testosterone, especially when given to men low in this essential hormone, has a wide range of positive effects. One review looking at the use of testosterone in older men concluded:

“In healthy older men with low-normal to mildly decreased testosterone levels, testosterone supplementation increased lean body mass and decreased fat mass. Upper and lower body strength, functional performance, sexual functioning, and mood were improved or unchanged with testosterone replacement”

Contrary to popular belief, women also need testosterone! Although women produce less testosterone, it’s as essential to the health and well being of women as it is for men.

The above is a highly generalized summary and only the tip of the proverbial iceberg regarding various hormonal influences on sarcopenia. A full discussion on the role of hormones in sarcopenia is well beyond the scope of this article. Needless to state, yearly blood work after the age of 40 is essential to track your hormone levels, and if needed, to treat deficiencies via Hormone Replacement Therapy (HRT). Private organizations like the Life Extension Foundation offer comprehensive hormone testing packages, or your doctor can order the tests. However, HRT is not for everyone and may be contraindicated in some cases. Regular monitoring is required, so it’s essential to consult with a medical professional versed in the use of HRT, such as an endocrinologist.

There are several supplemental nutrients that should be especially helpful for combating sarcopenia, both directly and indirectly. Supplements that have shown promise for combating sarcopenia are creatine, vitamin D, whey protein, acetyl-L-carnitine, glutamine, and buffering agents such as potassium bicarbonate.

Creatine

The muscle atrophy found in older adults comes predominantly from a loss of fast twitch (FT) type II fibers which are recruited during high-intensity, anaerobic movements (e.g., weight lifting, sprinting, etc.). Interestingly, these are exactly the fibers creatine has the most profound effects on. Various studies find creatine given to older adults increases strength and lean body mass. One group concluded: “Creatine supplementation may be a useful therapeutic strategy for older adults to attenuate loss in muscle strength and performance of functional living tasks.”

Vitamin D

It’s well established that vitamin D plays an essential role in bone health. However, recent studies suggest it’s also essential for maintaining muscle mass in aging populations. In muscle, vitamin D is essential for preserving type II muscle fibers, which, as mentioned above, are the very muscle fibers that atrophy most in aging people. Adequate vitamin D intakes could help reduce the rates of both osteoporosis and sarcopenia found in aging people leading the author of one recent review on the topic of vitamin D’s effects on bone and muscle to conclude: “In both cases (muscle and bone tissue) vitamin D plays an important role since the low levels of this vitamin seen in senior people may be associated to a deficit in bone formation and muscle function”
and “We expect that these new considerations about the importance of vitamin D in the elderly will stimulate an innovative approach to the problem of falls and fractures which constitutes a significant burden to public health budgets worldwide.”

Whey protein

As previously mentioned, many older adults fail to get enough high quality protein in their diets. Whey has an exceptionally high biological value (BV), with anti-cancer and immune enhancing properties among its many uses. As a rule, higher biological value proteins are superior for maintaining muscle mass compared to lower quality proteins, which may be of particular importance to older individuals. Finally, data suggests “fast” digesting proteins such as whey may be superior to other proteins for preserving lean body mass in older individuals.

Exercise is the lynchpin to the previous sections. Without it, none of the above will be an effective method of preventing/treating sarcopenia. Exercise is the essential stimulus for systemwide release of various hormones such as GH, as well as local growth factors in tissue, such as MGF. Exercise is the stimulus that increases protein and bone synthesis, and exerts other effects that combat the loss of essential muscle and bone as we age. Exercise optimizes the effects of HRT, diet and supplements, so if you think you can sit on the couch and follow the above recommendations…think again.

Although any exercise is generally better then no exercise, all forms of exercise are not created equal. You will note, for example, many of the studies listed at the end of this article have titles like: “GH and resistance exercise” or “creatine effects combined with resistance exercise” and so on. Aerobic exercise is great for the cardiovascular system and helps keep body fat low, but when scientists or athletes want to increase lean mass, resistance training is always the method. Aerobics does not build muscle and is only mildly effective at preserving the lean body mass you already have. Thus, some form of resistance training (via weights, machines, bands, etc.) is essential for preserving or increasing muscle mass. The CDC report on resistance exercise for older adults summarizes it as:

“In addition to building muscles, strength training can promote mobility, improve health-related fitness, and strengthen bones.”

Combined with HRT (if indicated), dietary modifications, and the supplements listed above, dramatic improvements in lean body mass can be achieved at virtually any age, with improvements in strength, functionality into advanced age, and improvements in overall health and general well being.

To summarize, to prevent or treat sarcopenia:

• Get adequate high quality proteins from a variety of sources as well as adequate calories. Avoid excessive animal protein and cereal grain intakes while increasing the intake of fruits and vegetables.

• Get regular blood work on all major hormones after the age of 40 and discuss with a medical professional if HRT is indicated.

• Add supplements such as: creatine, vitamin D, whey protein, acetyl-l-carnitine, glutamine, and buffering agents such as potassium bicarbonate.

• Exercise regularly – with an emphasis on resistance training – a minimum of 3 times per week.

I’m going to conclude this article the way most people would start it, with the good news and the bad news. The bad news is, millions of people will suffer from a mostly avoidable loss of functionality and will become weak and frail as they age from a severe loss of muscle mass. The good news is that you don’t have to be one of those people. One thing is very clear: it’s far easier, cheaper, and more effective to prevent sarcopenia – or at least greatly slow its progression – than it is to treat it later in life. Studies have found, however, that it’s never too late to start – so don’t be discouraged if you are starting your sarcopenia fighting program later in life. People following my programs for either weight loss or weight gain (in the form of muscle…) will be following the proper guidelines for avoiding sarcopenia.

Immune system molecules may promote weight loss

The calorie-burning triggered by cold temperatures can be achieved biochemically -- without the chill -- raising hopes for a weight-loss strategy focused on the immune system rather than the brain, according to a new study by UC San Francisco researchers.The team determined that two signaling molecules secreted by cells of the immune system trigger the conversion of fat-storing white fat cells to fat-burning beige fat cells. Ajay Chawla, MD, PhD, an associate professor of medicine at the UCSF Cardiovascular Research Institute, led the study.

Working with mice, Chawla's team discovered that the signaling molecules, called interleukin 4 and interleukin 13, activate cells known as macrophages, which in turn drive the fat conversion. In one experiment the researchers gave interleukin 4 to fat mice, which increased beige fat mass, leading to weight loss.

The finding builds on previous work by Chawla's team, which reported in 2011 in Nature that cold activates part of the immune system, and specifically activates interleukin 4 in fat. In the new study, Chawla's team determined that both interleukin 4 and interleukin 13 recruit macrophages to fat and that the production of molecules called catecholamines by the macrophages causes the browning of white fat.

When the researchers inhibited interleukin 4 signaling in white fat, they found that the mice made less beige fat, burned less energy, and could no longer maintain normal body temperature in the cold.

The study results are likely to further fuel the quest to identify new ways to pharmaceutically tame obesity by targeting how much energy we burn, not just how many calories we ingest, according to Chawla."If you could increase energy expenditure by even a few percent, over a period of a year or two year you would make a big difference," he said.

The new discovery is surprising, Chawla said, because it makes it clear that this control mechanism for fat burning bypasses components of the autonomic nervous system that govern many physiological adaptations. "Nutrient and energy metabolism has largely been thought to be under the control of the brain and endocrine system," he said.
In comparison to the nervous system, the immune pathway might be more easily manipulated to increase energy expenditure, Chawla said. In fact, another study published simultaneously in Cell by researchers from the Dana-Farber Cancer Institute and Harvard Medical School reports the identification of a hormone, produced in fat tissue after cold exposure, that activates interleukin 4 and interleukin 13 to drive fat burning.

Humans and other mammals shiver to keep warm, but cold also triggers the growth of fat cells that burn fuel, instead of the fat cells that store it. Keep humans indoors at 61 degrees to 63 degrees Fahrenheit without allowing them to bundle up, and they lose weight, research shows. That's because they adapt by generating more fat-burning cells to help them keep warm.

In contrast to the power-converting mechanisms in white fat cells, the gears in the power plants within fat-burning fat cells spin inefficiently. This causes them to burn more energy and generate heat. The trigger for this accelerated fat burning is the activation within the cell's power plants -- called mitochondria -- of a protein called uncoupling protein 1 (UCP1). Cells with UCP1 are capable of heat generation and fat burning, and are known as brown fat or beige fat, depending on the tissue from which they originate. They have more mitochondria than white cells and therefore have a darker tinge.

In comparison to other mammals, ranging in size from mice to bears, until a few years ago it was widely thought that humans had little brown or beige fat and little potential to generate it.

Although Chawla and many other researchers now believe that the potential to exploit brown fat for weight loss is significant, the amount of individual variation when it comes to brown fat reserves and the potential to generate more brown fat is unclear. "We don't know what the dynamic range is," Chawla said. "It appears that women have more, that we have less as we age, and that obesity is associated with having less brown fat."

Additional UCSF study authors include postdoctoral fellows Yifu Qiu, PhD, Khoa Nguyen, PhD, and Justin Odegaard, MD, PhD; and Richard Locksley, MD, a professor of medicine and Howard Hughes Medical Institute investigator. Richard Palmiter, PhD, professor of biochemistry and Howard Hughes Medical Institute investigator at the University of Washington, also is a co-author of the study. The research was funded by the National Institutes of Health and the American Heart Association.

Sleeping longer makes athletes faster

If athletes force themselves to sleep two hours longer every day, their reaction speed increases and they get faster. Sleep researchers at Stanford University in the US discovered this when they performed experiments with basketball players.

Too little sleep leads to increased body fat, reduced testosterone levels, and decreased oxygen uptake, and animal studies have shown that it leads to muscle decay as well. On top of this, your immune system works better if you get enough sleep, and there are indications that good-quality sleep can extend your life expectancy.

So it’s logical that athletes perform better if they make sure they don’t miss out on sleep. But can athletes improve their performance by going a step further? By making sure they get lots of extra sleep? In 2011 Cheri Mah of Stanford University showed results of a human study that showed this could be the case.

Mah used 11 students from the basketball team for her experiment. She got them to increase the amount of sleep they got to 10 hours a day over a period of 5-7 weeks. Before they started on the ‘sleep extension’ the subjects all slept just under eight hours a day. They thought that this was enough sleep.

Although the textbooks say that eight hours’ sleep is enough, Mah observed that increasing the amount of sleep had a positive effect on the players. She used the Psychomotor Vigilance Task test to measure the players’ reaction times, and discovered that these became faster as a result of more sleep. In the Psychomotor Vigilance Task the subjects look at a black screen. When a point of light appears they have to press a button as fast as possible.

Before starting to sleep longer the athletes had an average of 16.2 seconds for an 86-m sprint. Extending their sleep reduced this to 15.5 seconds.

The subjects also found that they felt better for more sleep: less angry, depressed, stressed, tired and confused, and they had more energy. In addition their aim became better and more accurate.

“This study reveals an athlete’s inability to accurately assess how much sleep one actually obtains each night, thus leading to a misperception regarding the duration of sleep that constitutes adequate nightly sleep time”, the researchers conclude.