Jacqueline Jacques, ND, FTOS. What is Lean Body Mass Muscle Bone.
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Transcript of Jacqueline Jacques, ND, FTOS. What is Lean Body Mass Muscle Bone.
When we lose lean mass we lose health Medical term is sarcopenia A syndrome characterized by progressive
and generalized loss of skeletal muscle mass and strength with a risk of adverse outcomes such as physical disability, poor quality of life and death
Sarcopenia is a powerful predictor of late-life disability
Report of the European Working Group on Sarcopenia in Older People
What is Sarcopenia
Between 20 - 80 years of age, there is approximately a 30% reduction in muscle mass
Sarcopenia very likely begins in early adulthood with atrophy and loss of type II muscle fibers
There is a decline in both muscle fiber size and number
There can also be increasing fat mass
What is Sarcopenia
Recent estimates indicate that approximately 45% of the older U.S. population is affected by sarcopenia. That equated to 18 million people in 2010
The Healthcare Costs of Sarcopenia in the United States. Journal of the American Geriatric Society 52:80–85, 2004.)
The risk of disability is 1.5 to 4.6 x higher with sarcopenia than in persons with normal muscle
Costs around $26 Billion per year to the US health care system (and rising)
Causes
Major factors considered to be involved include genetic heritability nutritional status (protein intake, energy intake,
and vitamin D status) physical activity hormonal changes (declines in serum
testosterone and growth hormone) insulin resistance, atheroscelorosis and
changes in circulating pro-inflammatory cytokines
Causes: Weight Loss…
Method Number of Study groups
Mean of study groups
25% or greater loss
of FFM
< 25% FFM loss
LCD 15 17% 2 13
LCD & EX 6 19% 1 5
LCD & Drugs 3 28% 1 2
VLCD 4 29% 3 1
VLCD & Ex 5 16% 1 4
BPD 15 30% 9 6
RYGB 4 30% 3 1
LAGB 15 17% 2 13
Chaston TB, & Dixon JB. Int J Obes (Lond). 2007;31:743-50.
Percentage of FFM loss with various methods of weight loss
Metabolic Risks of Sarcopenia
A loss in muscle mass is related to metabolic problems such as insulin resistance, type 2 diabetes and obesity (including lean obesity)
The combination of more body fat and lower muscle leads to increased insulin resistanceThis is a set up for poor cardiometabolic health
Exercise
Resistance training is the most effective exercise for slowing the rate of loss of muscle mass and maintaining or improving muscle strength.
Exercise
Resistance Training:Reduces fallsImproves muscle strengthImproves ability too complete ADLsHas been studied to improve QOL
It is also preventive Overall total activity is also very
important but harder to measure
Exercise AHA Guidelines are often used in
sarcopenia:All sedentary adults should participate in
resistance training activities 2 to 3 days per week. Individuals who are younger than 50 years should
perform 1 set of 8 to 12 repetitions of 8 to 10 different exercises.
Individuals who are 50 to 60 years old or who have CVD should perform 1 set of 10 to 15 repetitions of 8 to 10 different exercises at a lighter weight.
Protein
Recommended Dietary Allowance (RDA) for healthy adults (0.8 g/kg/day).Though many over age 50 do not achieve this
There needs to be a post-prandial rise in blood AAs to stimulate protein synthesisLow intake hampers thisAs we age, more AAs are taken up by the liver
and never get into circulation
Protein Current recs may be too low to stimulate muscle
synthesis in older adults Studies have indicated that levels of 30g/meal can
produced protein synthesis similar to younger people
- Paddon-Jones D, Sheffield-Moore M, Zhang XJ, et al. Amino acid ingestion improves muscle protein synthesis in the young and elderly. Am J Physiol Endocrinol Metab. 2004;286:E321-E328.
An expert panel recommended a total protein intake of 1 to 1.5 g/kg/day with equal amounts of protein consumed at breakfast, lunch, and dinner
- J.E. Morley et al., JAMDA, 2010. 11: p. 391-396
Protein after bariatric surgery Protein intake should be individualized,
assessed, and guided by an RD, in reference to gender, age, and weight
A minimal protein intake of 60 g/d and up to 1.5 g/kg (0.7g/pound) per day should be adequate;
Higher amounts of protein—up to 2.1 g/kg (1 gram/pound) per day—need to be assessed on an individualized basis
From the 2013 TOS Guidelines
Protein after bariatric surgery “Recommendations for protein intake
are variable but studies suggest higher protein levels (80–90 g/d) are associated with reduced loss of lean body mass.
Protein intake is generally reduced following surgery and adequate intake can be facilitated through the use of protein supplements”
From the 2013 TOS Guidelines
Branched Chain Amino Acids (BCAAs) The amino acids valine, leucine and
isoleucine Nearly 25% of all whey protein is made
up of BCAAs - one reason why a lot of people recommend whey
They help both to decrease muscle loss and promote muscle synthesis
Good to supplement both with increased weight loss and with exercise
Leucine One of the 3 branched chain
amino acids As we already discussed,
branched-chain amino acids regulate muscle protein synthesis and help prevent loss
Leucine is the principal branched-chain amino acid responsible for the anabolic effect on muscle protein synthesis.
Leucine
Studied range is 3 to 12 grams/day May be more effective for protein
synthesis if co-administered with whey Combination seems to give higher/faster
rises in serum amino acids
HMB Beta-hydroxy-beta-methylbutyrate (HMB) is
the active metabolite of leucine. May be more effective (than leucine) in
untrained individuals Levels of 3g/day together with mild
resistance training significantly increased LMB in elderly men in 8 weeks. Also resulted in fat loss.
- Vukovich MD, et al. Body composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adults. J Nutr. 2001;131:2049–2052
Vitamin D
Vitamin D deficiency appears to be an independent risk for sarcopenia;Muscle loss/weakenssBone lossIncreased risk for falls and hip fracture
Fall prevention has been observed at levels starting at 700iu/day
Vitamin D
In studies, anti-fall efficacy started with achieved 25-OH D levels of at least 60 nmol/L (24 ng/ml)
Anti-fracture efficacy started with achieved 25-OH D levels of at least 75 nmol/L (30 ng/ml)
Higher levels may give a better result- H.A. Bischoff-Ferrari, Best Pract Res Clin
Rheumatol, 2009. 23(6): p. 789-795
Other Tx
Nutrition:Creatine – related to amino acids. 95% of
creatine is stored in muscle○ May improve muscle strength and energy –
allowing people to do more exercise and thus promote more lean mass
○ Typical doses are around 5 grams. Be cautions if you have kidney disease ot take medication for diabetes
EPA – from fish oil. Can help prevent muscle break down