Nourishing Aging Bodies: Understanding Nutritional Needs as We Grow Older

Nourishing Aging Bodies: Understanding Nutritional Needs as We Grow Older

Brad King MS,MFS

As anyone over the tender ago of 40 will tell you; as we journey through life, our bodies undergo various changes. Despite this fact, research indicates it becomes ever more important to adapt our nutritional choices to the increasing number of candles on our birthday cakes.

Aging is a natural process that affects our metabolism, body composition, and overall health. In this blog, I’ll explore the nutritional needs that change as we get older, focusing on the most prominent biomarker of aging known as sarcopenia (don’t worry, I’ll explain this in detail). I’ll also delve into the importance of consuming high-quality protein with special emphasis on a trio of essential amino acids called branched-chain amino acids (BCAAs), and address the role of sugar and carbohydrates in relation to speeding the aging process, as well as emphasizing the significance of quality fats, and finally, I’ll dispel the common misconception surrounding cholesterol. So if you’re ready to experience the Benjamin Button reaction, let’s get started.

Sarcopenia: The Number One Biomarker of Aging

Sarcopenia, which is a word derived from the Greek word ('sarx' or flesh + 'penia' or loss) meaning vanishing flesh, is a medical term used to define the gradual loss of muscle mass, strength, and function that occurs as we age. It is considered the primary biomarker of aging because it impacts our physical performance, metabolic health, and overall quality of life. With sarcopenia, maintaining muscle becomes increasingly challenging, leading to a decline in our basal metabolic rate, which allows fat cells to expand, and increasing our vulnerability to chronic diseases. To counteract sarcopenia, weight bearing exercise is important, but adequate nutrition is essential.

The Importance of High-Quality Protein and BCAAs

Protein is essential for building and repairing tissues, including muscles, and its importance becomes even more pronounced as we age[1]. However, not all proteins are created equal. Consuming high-quality protein sources, such as lean meats (preferably grass-fed or game), fish (wild and never farmed), eggs (free-run and organic), and dairy products (organic and grass-fed), is crucial. Additionally, paying attention to the intake of branched-chain amino acids (BCAAs), particularly leucine, is important. Leucine is the rate limiting step in stimulating muscle protein synthesis (the creation of new muscle) and helps offset the muscle loss associated with aging[2]. Some studies have even suggested that without enough of this one amino acid, protein synthesis can come to a screeching halt[3]!

Balancing Sugar and Carbohydrate Intake

With age, our bodies more often than not become less efficient at managing blood sugar levels, which leads to higher insulin resistance. Excessive sugar and carbohydrate consumption can exacerbate these issues and contribute to the development of chronic diseases, such as type 2 diabetes and cardiovascular disorders[4]. By moderating our sugar and carbohydrate intake, we can help maintain stable blood sugar levels, reduce the risk of these conditions and as a byproduct become leaner versions of ourselves.

Embracing Quality Fats

Fats have long been vilified for their supposed roles in obesity and cardiovascular disease, however most of this early research was driven by the sugar industry so it could shift the blame for the growing obesity and disease epidemic on dietary fat. Historical records have now revealed that during the 1960s, the sugar industry financially influenced scientists to understate the association between sugar and heart disease, and instead, spotlight saturated fat as the primary cause, with very little to no evidence to back this up[5].

The truth is, fat is vitally important for our overall health and plays crucial roles in our bodies. Every cell is surrounded by a layer of fat, and the brain itself is composed mostly of fat (yes, if you’re lucky, you’re a fat head). Consuming quality fats, such as monounsaturated fats found in olive oil and avocados, and omega-3 fatty acids present in fatty cold-water fish like salmon, can support brain health, reduce inflammation, and provide the body with essential nutrients[6],[7],[8]. It is important to prioritize healthy fats while avoiding trans fats and excessive saturated fats.

Dispelling the Cholesterol Myth

Contrary to popular belief, cholesterol is not necessarily the enemy it has been portrayed to be. Adequate cholesterol levels are vital for hormonal health, brain function, and cell membrane integrity. Moreover, studies have shown that approximately half of the people who die from heart disease have cholesterol levels within the so-called low range. Instead of focusing solely on cholesterol, it is more meaningful to adopt a holistic approach to heart health that includes a balanced diet, regular exercise, and overall lifestyle choices[9].

Conclusion

As we age, our nutritional needs evolve, and it is crucial to adapt our dietary choices accordingly. To combat the impact of aging, prioritize high-quality protein with adequate BCAAs, moderate to low sugar and carbohydrate intake, embrace healthy fats, and dispel the cholesterol myth, yes, you can and should eat eggs again! By nourishing our bodies with a well-balanced diet, we can support our overall health, vitality, and well-being throughout the aging process.

Remember, consult with a healthcare professional or registered nutritionist to personalize your nutritional approach based on your unique needs and medical history.

References

[1] Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013 Aug;14(8):542-59. doi: 10.1016/j.jamda.2013.05.021.
[2] Wolfe, R.R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14, 30.
[3] Norton, L.E., & Layman, D.K. (2006). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of Nutrition, 136(2), 533S-537S.
[4] Johnson RJ, Segal MS, Sautin Y, et al. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. Am J Clin Nutr. 2007 Oct;86(4):899-906. doi: 10.1093/ajcn/86.4.899.
[5] O’Connor A. How the Sugar Industry Shifted Blame to Fat. The New York Times. Sept 12, 2016
[6] Morris, M.C., Evans, D.A., Bienias, J.L., Tangney, C.C., Bennett, D.A., Wilson, R.S., Aggarwal, N., & Schneider, J. (2003). Consumption of fish and n-3 fatty acids and risk of incident Alzheimer disease. Archives of Neurology, 60(7), 940–946.
[7] Schwingshackl, L., & Hoffmann, G. (2014). Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids in Health and Disease, 13, 154.
[8] Mozaffarian D, Wu JHY. (n-3) fatty acids and cardiovascular health: are effects of EPA and DHA shared or complementary? J Nutr. 2012 Mar;142(3):614S-625S. doi: 10.3945/jn.111.149633.
[9] Ravnskov U, Diamond DM, Hama R, et al. Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review. BMJ Open. 2016 Jun 12;6(6):e010401. doi: 10.1136/bmjopen-2015-010401.

Older post