The document discusses how muscle mass naturally declines with age starting at 30 years old. It notes that without strength training, adults lose about 10% of muscle mass each decade as they get older. Several factors can contribute to muscle loss, including medical conditions, lack of exercise, and inadequate nutrition. The document recommends resistance training, adequate protein intake, vitamin D supplementation, and hormone therapy as strategies to prevent or slow sarcopenia, the age-related loss of muscle mass and strength.

1. Jessica Rinaldi
Nutrition & Dietetics
American Sign Language
California State University, Fresno
rinaldi8@mail.fresnostate.edu

3. body's ability to maintain muscle mass
lessens after the age of 30.
Without strength training, the average
adult will lose 10 percent of muscle mass
each decade.
adults tend to gain fat weight
simultaneously as they are losing lean
muscle mass because their eating habits
typically do not change with their energy
requirements.

4. conditions that can cause weight loss
and/or muscle loss include
Diabetes
Stroke
Lou Gehrig's disease
Muscular dystrophy
HIV
Thyroid disorders
Polio.

5.  muscle is metabolically active, meaning it
requires energy to perform
 breaking down muscle tissue for fuel helps to
reduce the energy requirements and provide
nourishment for the rest of the body.
 Body may burn muscle for fuel while storing
fat for emergency= muscle catabolism.

6.  age-related loss of lean muscle mass, strength,
and functionality
 prevents elderly people from performing the most
basic tasks of daily living, and increases their risk
of suffering falls and other serious accidents
 multifactorial disease process that may result from
sub-optimal hormone levels, inadequate dietary
protein, other nutritional imbalances, lack of
exercise, oxidative stress, and inflammation.

7.  Several nutrients: creatine, vitamin D, and
whey protein, omega-3 fatty acids, carnitine
compounds, and the amino acid glutamine
 Regular exercise (weight training) is essential
for preserving and increasing muscle mass.
 Strength training promotes mobility, enhances
fitness, and improves bone health.

8.  Dietary strategies, hormone replacement, nutritional
supplementation, and exercise
 Older adults should strive to ensure an adequate
intake of high-quality protein, abundant consumption of
fruits and vegetables, and a reduced intake of cereal
grain foods.
 Hormonal factors significantly affect muscle mass= all
adults over 40 should undergo annual blood testing to
track their hormone levels.
 Deficiencies of essential hormones such as growth
hormone, DHEA, and testosterone can be addressed
using bioidentical hormone replacement therapy.

9.  muscle atrophy (older adults) comes mainly from a
loss of fast-twitch (Type II) muscle fibers that are
recruited during high-intensity movements, such as
weight lifting and sprinting.
 Studies have foundwhen creatine is given to older
adults who are participating in resistance exercise
training, it helps increase strength and lean body
mass.
 According to one research group, creatine
supplementation in older adults may help attenuate
age-related loss of muscle strength as well as improve
one’s ability to perform functional living tasks.

10.  an important role in bone health, it is also essential for
maintaining muscle mass in aging people.
 helps preserve the Type II muscle fibers that are prone
to atrophy in the elderly
 helps support both muscle and bone tissue, and that
low vitamin D levels seen in older adults may be
associated with poor bone formation and muscle
function.
 ensuring adequate vitamin D intake may help reduce
the incidence of both osteoporosis and sarcopenia in
aging people.

11.  Older adults find it difficult to obtain enough high-quality
protein from dietary sources.
 Derived from dairy products, may help aging adults to
optimize their protein intake and protect against
muscle loss.
 Whey has an exceptionally high biological value—that
is, it contains amino acids in proportions that are
similar to those required by humans.
 Proteins with higher biological value generally are
superior to lower-quality proteins in maintaining muscle
mass.

12.  prevention and managing sarcopenia.
 stimulates the release of hormones that promote
healthy muscle mass.
 growth hormone, which acts throughout the body
 combat the loss of essential muscle and bone
seen with aging
 may enhance the effects of other interventions,
such as hormone replacement therapy.

13.  not all forms of exercise are equal.
 Aerobic exercise is great for the cardiovascular system and for
keeping body fat levels low, but only mildly effective in
preserving the lean body mass
 engaging in some form of resistance training (using weights,
machines, bands, or other devices) is essential for those
seeking to preserve or increase their muscle mass.
 Centers for Disease Control and Prevention has issued
guidelines for resistance exercise for older adults, noting that
in addition to building muscle, strength training can promote
mobility, improve health-related fitness, and improve bone
health.

14.  To get your muscles warm and loose for strength training,
 five to ten minutes outside if weather permits, or inside around
the house or on a treadmill if you have one.
 help direct needed blood flow to your muscles and prepare
your body for exercise.
 Warming up is important for preventing injury as well as
gaining maximal benefit from the exercise, because loose,
warm muscles will respond better to the challenge of lifting
weights.
If you have another piece of aerobic exercise equipment
available to you, such as a bike, rowing machine, or stair
stepper, this will serve as an adequate warm up as well.

15.  http://www.cdc.gov/physicalactivity/growing
stronger/exercises/stage1.html

16.  http://www.cdc.gov/physicalactivity/growing
stronger/exercises/stage2.html

17.  http://www.cdc.gov/physicalactivity/growing
stronger/exercises/stage3.html

18.  http://www.cdc.gov/physicalactivity/growing
stronger/exercises/cooldown.html

19.  Include plenty of calcium in your diet. 1,200 mg a day for women
after age 50 and for men after age 70. Good sources of calcium
include dairy products, almonds, broccoli, kale, canned salmon with
bones, sardines and soy products, such as tofu.
 Pay attention to vitamin D. 800 IUs a day for adults age 71 and
older. Good sources of vitamin D include oily fish, such as tuna and
sardines, egg yolks and fortified milk. Sunlight also contributes to the
body's production of vitamin D.
 Include physical activity in your daily routine. Weight-bearing
exercises, such as walking, jogging, tennis and climbing stairs, can
help you build strong bones and slow bone loss.
 Avoid substance abuse. Don't smoke and avoid drinking more than
two alcoholic drinks a day.

20.  http://www.livestrong.com/article/147232-common-reasons-for-weight-
loss-muscle-wasting/
 http://www.lef.org/magazine/2007/1/report_muscle/Page-02
 http://www.cdc.gov/physicalactivity/growingstronger/exercises/cooldo
wn.html
 https://www.google.com/search?q=muscle+vegetable&espv=2&biw=
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