Plant Foods For Preserving Muscle Mass
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Fruits and vegetables contain
essential vitamins, minerals and
fiber that are key to good health.
Now, a newly released study by
Agricultural Research Service
(ARS)-funded scientists suggests
plant foods also may help
preserve muscle mass in older
men and women.
The study was led by physician and nutrition specialist Bess Dawson- Hughes at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Mass. The typical American diet is rich in protein, cereal grains and other acidproducing foods. In general, such diets generate tiny amounts of acid each day. With aging, a mild but slowly increasing metabolic "acidosis" develops, according to the researchers.
Acidosis appears to trigger a muscle-wasting response. So the researchers looked at links between measures of lean body mass and diets relatively high in potassiumrich, alkaline-residue producing fruits and vegetables. Such diets could help neutralize acidosis. Foods can be considered alkaline or acidic based on the residues they produce in the body, rather than whether they For example, acidic grapefruits are metabolized to alkaline residues.
The researchers conducted a crosssectional analysis on a subset of nearly 400 male and female volunteers aged 65 or older who had completed a three-year osteoporosis intervention trial. The volunteers' physical activity, height and weight, and percentage of lean body mass were measured at the start of the study and at three years. Their urinary potassium was measured at the start of the study, and their dietary data was collected at 18 months.
Based on regression models, volunteers whose diets were rich in potassium could expect to have 3.6 more pounds of lean tissue mass than volunteers with half the higher potassium intake. That almost offsets the 4.4 pounds of lean tissue that is typically lost in a decade in healthy men and women aged 65 and above, according to authors. Sarcopenia, or loss of muscle mass, can lead to falls due to weakened leg muscles. The authors encourage future studies that look into the effects of increasing overall intake of foods that metabolize to alkaline residues on muscle mass and functionality
Sugar isn't the only enemy of teeth. Acids found in diet and regular soda, energy drinks, juice and wine can erode tooth enamel, leading to tooth decay. The February issue of Mayo Clinic Health Letter suggests ways to minimize the risk of damage from acidic foods and drinks:
Limiting consumption In addition to soda, wine, energy drinks and juice, limit consumption of high-acid foods including tart candies, citrus fruits and foods containing vinegar.
Timing consumption Eating acidic foods as part of a meal helps neutralize and eliminate acids. Before bedtime is the worst time to consume acidic foods, because saliva production decreases during sleep. Saliva helps neutralize and dilute acids.
Drinking right Using a straw for soda or juice helps minimize contact with the teeth. Drinking quickly -- not sipping over long periods -- also helps reduce the effects of acid on tooth enamel.
Neutralizing After consuming acidic food or drink, eating cheese or swishing with water or a fluoride rinse helps neutralize the acid.
Timing your brushing
Brushing teeth with fluoride toothpaste 30 minutes before consuming acidic
foods or drink is most beneficial. Brushing immediately afterward should be
avoided.
Chewing sugar-free gum This can help stimulate saliva flow, which neutralizes and dilutes acid.
| FATS & OILS | GRAINS | ANIMAL PROTEIN |
| Avocado Oil Canola Oil Corn Oil Hemp Seed Oil Flax Oil Lard Olive Oil Safflower Oil Sesame Oil Sunflower Oil |
Rice Cakes Wheat Cakes Amaranth Barley Buckwheat Corn Oats (rolled) Quinoi Rice (all) Rye Spelt Kamut Wheat Hemp Seed Flour |
Beef
|
| DAIRY | NUTS & BUTTERS | BEANS & LEGUMES |
Cheese, Cow
|
Cashews Brazil Nuts Peanuts Peanut Butter Pecans Tahini Walnuts |
Black Beans |
| FRUITS | ALCOHOL | OTHER |
| Cranberries | Beer |
Distilled Vinegar Wheat Germ Potatoes |
| DRUGS & CHEMICALS |
PASTA (WHITE) | SWEETENERS |
Chemicals |
Noodles Macaroni Spaghetti |
Stevia |
| VEGETABLES | FRUITS | PROTEIN |
| Garlic Asparagus Fermented Veggies Watercress Beets Broccoli Brussel sprouts Cabbage Carrot Cauliflower Celery Chard Chlorella Collard Greens Cucumber Eggplant Kale Kohlrabi Lettuce Mushrooms Mustard Greens Dulce Dandelions Edible Flowers Onions Parsnips (high glycemic) Peas Peppers Pumpkin Rutabaga Sea Veggies Spirulina Sprouts Squashes Alfalfa Barley Grass Wheat Grass Wild Greens Nightshade Veggies |
Apple Apricot Avocado Banana (high glycemic) Cantaloupe Cherries Currants Dates/Figs Grapes Grapefruit Lime Honeydew Melon Nectarine Orange Lemon Peach Pear Pineapple All Berries Tangerine Tomato Tropical Fruits Watermelon |
Eggs Whey Protein Powder Cottage Cheese Chicken Breast Yogurt Almonds Chestnuts Tofu (fermented) Flax Seeds Pumpkin Seeds Tempeh (fermented) Squash Seeds Sunflower Seeds Millet Sprouted Seeds Nuts |
| OTHER | SPICES/SEASONINGS | ORIENTAL VEGETABLES |
| Apple Cider Vinegar Bee Pollen Lecithin Granules Probiotic Cultures Green Juices Veggies Juices Fresh Fruit Juice Organic Milk (unpasteurized) Mineral Water Alkaline Antioxidant Water Green Tea Herbal Tea Dandelion Tea Ginseng Tea Banchi Tea Kombucha |
Cinnamon Curry Ginger Mustard Chili Pepper Sea Salt Miso Tamari All Herbs |
Maitake Daikon Dandelion Root Shitake Kombu Reishi Nori Umeboshi Wakame Sea Veggies |