Preserving Muscle Mass as We Age

As we age, entropy kicks in and most people begin to consistently lose muscle mass and strength, a process known as “sarcopenia”. This leads to a host of other aging-related problems, including metabolic disorders, and increased risk of falling. And, if the process is not halted, elderly people can end up unable to do even basic functions like rise out of a chair, or climb up and down stairs, eventually even being unable to walk unaided. All of which makes it more likely that such individuals will end up in a nursing home, or need regular assistance for day-to-day living.

Many seniors consider a protein supplement to be something for athletes and bodybuilders but, as a study from McMaster University has shown, regular use of a whey protein supplement (in this case combined with a few other nutrients) can have a dramatic effect on reversing sarcopenia.

This study was based on providing the elderly subjects with whey protein, fish oil, calcium, vitamin D and creatine, and determining if they could increase lean body mass and strength in this group. All participants in the study were age 70 years or older, and they were divided into two groups, one receiving placebo. The first part of the study ran for 6 weeks, during which they did not engage in any type of exercise regimen. After the first 6 weeks the subjects, while continuing to take the supplements, also added a serious workout program that lasted 12 more weeks. This program included high-intensity interval training and resistance training. 

During the first 6 weeks, in the absence of an exercise program, the participants who got the supplements, gained 700 grams of lean body mass, an amount roughly equal to how much muscle mass a man in his 70’s would lose in a year. This of course also contributed to an increase in strength, but those receiving the placebo did not gain any muscle mass or strength.

After the subjects followed the exercise program (twice weekly), they showed significant gains in strength, as to be expected, but also significantly more that the group exercising but receiving the placebo supplements. The successful supplement regimen (given twice daily) consisted of 30 g whey protein; 2.5 g creatine; 500 IU vitamin D; 400 mg calcium; and 1500 mg fish oil (providing 700 mg EPA, 445 mg DHA).   

My personal observations on this study is that one could obtain the same results without the calcium, though if one wished to follow this exact regimen, I would suggest that they also include at least 200 mg of magnesium with each serving of calcium, to ensure that the calcium is well and safely absorbed. As well, I believe one would gain even better benefits by increasing the amount of vitamin D recommended. I would suggest taking 4 - 5,000 IU of vitamin D daily (5 days a week). Finally, I will note that whey protein blows plant protein out of the water, not only for its ability to preserve and increase muscle mass, but also for its ability to increase glutathione levels in the body, an antioxidant critical for detoxifying the body. And, for those with dairy sensitivities, remember that a whey protein isolate contains no lactose and no casein, the two components that cause most dairy allergies.

Kirsten E. Bell, et al. A whey protein-based multi-ingredient nutritional supplement stimulates gains in lean body mass and strength in healthy older men: A randomized controlled trial. PLOSONE, 2017; 12 (7): e0181387      http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0181387

Speaking of whey protein, have a look at our Provide Smoothie, a mix of whey protein isolate, fiber, greens and berries.   http://nutristart.com/products/provide-smoothie/

Viewing Nature for Health and Longevity

The Japanese practice of “forest bathing” (Shinrin-yoku) is becoming popular in the West as we try to get people (especially children) away from technological overload and back to nature. Being in nature has proven benefits for health, including powerful stress-reducing and mood-elevating properties. In fact, studies have shown that urban residents were 17% more likely to suffer from psychological problems than those living in a rural environment. Being in nature is proven to contribute to increased energy and feelings of vitality, and reduced feelings of anger, anxiety and depression.

But, for those stuck in an office, or for those times when we can’t be in nature, much benefit can be gained from surrounding ourselves with plants, and even photographic nature scenes.

In 2006 Health Promotion International did a meta-analysis on the benefits of viewing nature scenes. Below are the benefits to be gained from surrounding yourself with indoor plants and/or visual representations of nature.

• Improved productivity and concentration.
• Higher life satisfaction and a more positive outlook on life.
• Improved healing after surgery and other medical procedures.
• Greater tolerance for pain in hospital environments.

http://www.fotoviva.co.uk/news/interior-design-tips/13-reasons-that-prove-viewing-nature-scenes-can-improve-your-health/ 

Mandatory Vaccination

They are coming for those who choose not to vaccinate. California, Mississippi, and West Virginia have all eliminated the freedom to choose not to vaccinate one’s children, based on religious or personal beliefs. Australia is almost there, and now France and Italy are dealing with massive protests as they move to take away the right to choose from their citizens. 

One may believe there is value to be had in certain vaccinations, but given that the drugs used are often contaminated with heavy metals and nanoparticles, and considering that pharmaceutical companies have no incentive to ensure that their products are safe (due to governments now paying out for any lawsuits based on vaccine damages), there should at least be an open discussion on the subject. 

As stated in an article on the subject at www.greenmedinfo.com: ‘The truth is that vaccination is the crown jewel of the modern medical and pharmaceutical propaganda machine, and is an indoctrination ritual as powerful and symbolic as the Eucharist is to Catholics or the Pow-Wow to Native Americans.”  http://www.greenmedinfo.com/blog/pro-life-and-pro-vaccine-ultimate-hypocrisy

You may think this does not affect you, especially if your children are grown or you have none, but the CDC in the US is getting strong enough that one day you may show symptoms of the flu and be forcibly vaccinated with the latest flu vaccine, for your own good and the protection of your neighbors. 

“The Centers for Disease Control and Prevention (CDC) in the Department of Health and Human Services (HHS) just issued a proposed amendment to its domestic and foreign quarantine regulations giving itself the power to legally apprehend, detain (isolate or quarantine), and treat (including vaccinate) anyone simply for suspicion of being infected by a communicable agent.” http://www.greenmedinfo.com/blog/apprehension-detainment-and-vaccination-suspicion-infection-cdc-s-quarantine-prop

Since June of this year, millions of Italians have been demonstrating in protest of loss of their rights as parents to decide what is best for their children. Yet, in July, the Italian government passed a bill (296 to 92) “that mandates multiple doses of ten vaccines for preschoolers through teenagers, imposing steep fines for parents who do not comply. Mainstream media outlets in both Italy and the US ignored the record protests against medical coercion.”

According to an article by Robert F. Kennedy Jr., “A recent survey found widespread doubts among Italian and French citizens about the importance and safety of vaccines. A cascade of recent scientific studies have described the emergence of new vaccine-related autoimmune illnesses and the inferior health status of vaccinated compared to unvaccinated children.”

To read the full article by Robert F. Kennedy Jr., and to find the scientific studies showing the dangers of these vaccines, go to his website: https://worldmercuryproject.org/news/fast-tracking-mandatory-vaccination-government-media-muzzle-scientists/

Now, the extreme irony of the Italian situation is illustrated by a recent article at greenmedinfo. 

About half of Americans define themselves as “pro-life” that is, anti-abortion, yet the majority of Americans support vaccinations “that requires the induced abortion of a fetus (and the subsequent harvesting of aborted fetal cells) for the production of vaccines injected into their loved ones.”

For the rest of that article and for a list of the vaccines that include fetal cells go to: http://www.greenmedinfo.com/blog/pro-life-and-pro-vaccine-ultimate-hypocrisy

Being a dominantly Catholic country it is ironic that the Italians would let themselves be railroaded into a modality that flies in the face of their religious beliefs. But then science (or what passes for science these days) is now the new religion, and what is not far behind is the new inquisition.