Nutrition. Vitamins. You.
If you’ve ever experienced sprains or strains in your back, ankle or elsewhere, you know how uncomfortable they can be. The good news is that there are nutrients that can help.
Many people turn to the amino acid creatine to help them build muscle, but did you know it can also be helpful for the aging body? This powerful nutrient can help support the heart, healthy cholesterol levels and more.
muscle health
Invite Health Podcast, Episode hosted by Jerry Hickey, Ph.
Subscribe Today!
Declining muscle mass is a part of aging, but you can help stop it with the help of fatty acids found in fish oils.†
Age-related loss of muscle mass is called sarcopenia. It’s a natural consequence of aging and actually starts in our 30s. We begin to lose as much as 3% of our muscle and strength per decade and that accelerates to about 5% as we get older.†
Less muscle mass means you’re getting weaker, which can affect your mobility. This can lead to an increased risk of falls and fractures. A 2015 study from the American Society for Bone and Mineral Research found that older people with muscle loss had over twice the risk of breaking a bone with a mild fall. It could be a broken hip, leg, wrist or arm.†
REDUCE YOUR RISK OF HIP FRACTURES & SUPPORT BONE HEALTH – INVITE HEALTH PODCAST, EPISODE 295. Listen Now>>
Muscle can help reduce your risk of injury and your risk of developing diabetes, as it is a storage site for sugar that traps the sugar there and prevents it from reentering the system. Muscle loss can impact your gait, mobility, bone health and posture. Losing muscle can also lead to frailty syndrome, which is terrible because you become inactive and begin to shrink. This often leads to older people losing their independence. Muscle loss may also lead to the development of some age-related conditions such as heart disease, arthritis and dementia.†
Fish oils can affect muscle health. Studies have shown that fish oils can help with muscle loss in aging people and people who are ill. Experts think that this might be linked to a reduced level of inflammation in aging muscles. Inflammation increases as we age.†
HOW DIFFERENT TYPES OF INFLAMMATION IMPACT YOUR BODY – INVITE HEALTH PODCAST, EPISODE 314. Listen Now>>
A study published in the journal Nutrients done by researchers at McGill University found that fish oils, amongst other nutrients, are needed for muscle mass, strength, mobility and physical function in older adults. This can help them to maintain their independence. These researchers recommended approximately 3000 mg of fatty acids from fish oil daily for physical function, muscle mass and strength in aging people. If you take a krill oil supplement like Krill Oil Advanced, you can take less because these fatty acids are absorbed better from krill oils than from fish oils.†
In this episode, Jerry Hickey, Ph. speaks about the power of fish oils when it comes to rebuilding muscle. He shares several studies indicating that the fatty acids in fish oils can benefit muscle strength and mass, while also explaining the dangers of losing muscle.†
Key Topics:
Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.
In our 40s, if we are inactive, not eating enough protein or getting enough nutrients, we tend to lose strength and muscle. In fact, muscle loss can become so severe that it is related to falls and fractures in the elderly. Let’s discuss why Vitamin D and Fish oils can be so beneficial.
It is normal to have a little bit of muscle soreness after your workout. But once you hit about 35 years old, it takes longer to recover from physical activity. Here are some tips on preventing muscle soreness.
Invite Health Podcast, Episode hosted by Amanda Williams, MPH
Subscribe Today!
On today’s episode, I am going to be giving you an introduction to Rhodiola. Rhodiola is a fabulous adaptogenic herb and there is so much science behind how it helps to optimize your health.
What is Rhodiola?
An adrenal adaptogenic herb works to modulate the body’s response to stress. For many, this is something that as you get older, you may find using an adrenal adaptogen extremely beneficial. There are many, like Ashwaghanda, Cordyceps, Lemon balm but I love Rhodiola.
The reason why is that the science behind it is so incredibly validating for how it is working in your body. It plays an integral role in enhancing cellular energy production. This is an herb that grows in an inclement environment like the Siberian mountains where it is extremely cold. Yet, the herb thrives. The roots themselves are what yields all of the powerful constituents.
The Science Behind Rhodiola Extract
The research is impressive across the board. One study published in the Complimentary Medicine Research Journal where researchers were looking at the impact of Rhodiola and chronic fatigue syndrome – how it works to successfully treat patients with fatigue lasting six months or longer.
In a separate study, subjects that had chronic fatigue were given the extract every day for eight weeks. After just ten days, patients started to see a significant shift in their level of stress, sleep quality and overall mood. At the end of the eight weeks, over 80% of the participants reported benefit.
Other than for sleep and stress, use of this beneficial herb has been reported in athletes, as well. Athletes are extremely subjected to cellular fatigue, which needs to be restored. Rhodiola was shown to improve cellular energy when used pre- and post-workout.
How Adaptogens Work In The Body
Rhodiola works on a few different mechanisms in the body. It’s adaptogenic properties help with stress. We also know it is beneficial for oxidative stress, which can be damaging to your cells.
The Perelman School of Medicine in Pennsylvania studied the use of Rhodiola in patients with major depressive disorder. This disorder impacts more than 19 million Americans each year – over 70% do not respond to therapies, like prescriptions. In this study, the extract was given to participants over conventional anti-depressant. The Rhodiola group did extremely well when it came to overall sense of well being, using different markers and scales.
Researcher done by the University of California shows how Rhodiola extract was found to increase the lifespan of animal studies. When exposed to Rhodiola, fruit flies had increased longevity. This is because it works to increase ATP – cellular energy. They are now more effectively making energy.
Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.
Questions about this important herb? Leave Amanda a comment below to discuss.
