Myoprotective Whole Foods, Muscle Health and Sarcopenia: A Systematic Review of Observational and Intervention Studies in Older Adults
AbstractDecline in skeletal muscle strength and mass (sarcopenia) accelerates with age, leading to adverse health outcomes and poor quality of life. Diet plays a crucial role in muscle ageing being an important element of a healthy lifestyle. However, unlike single nutrients, such as dietary protein, or dietary patterns, such as the Mediterranean diet, the relationship between individual whole foods and muscle health has not been systematically evaluated. We aimed to investigate which whole foods (meat, fish, eggs, fruit and vegetables, and non-liquid dairy) may be beneficial (myoprotective) for ageing muscle and sarcopenia in adults aged ≥ 50 years.
Nineteen observational and nine intervention studies were identified through systematic searches of the four electronic databases (last search: March 2020). The synthesis of findings showed strong and consistent evidence for a beneficial effect of lean red meat on muscle mass or lean tissue mass in both observational and intervention studies.
Higher intake of fruit and vegetables was associated with better muscle function in observational studies, but the evidence from intervention studies was scarce.
Non-liquid dairy foods were beneficial for muscle mass in both observational and intervention studies. There was moderate evidence for the role of these foods in muscle strength and sarcopenia, and limited or inconclusive evidence for the benefits of other whole foods (e.g., fish, eggs) for muscle health in older adults.
Although current nutritional recommendations are often based on a single nutrient approach, further research about the role of protein-rich and other foods in muscle health will allow for the development of guidelines that are based on whole foods, also highlighting the potential importance of non-protein nutrients within these foods for myoprotection in older adults.
Loss of skeletal muscle strength and mass (sarcopenia; from Greek sarx “flesh” and penia “poverty”) accelerates with advancing age, and contributes to adverse health outcomes in older adults, increasing the risk of disability, poor quality of life, hospitalisation, and death.
A recent systematic review of studies estimating the economic burden-of-illness has shown major healthcare costs of sarcopenia, especially related to hospitalisation of sarcopenic versus non-sarcopenic patients. Thus, finding cost-effective prevention and treatment for sarcopenia is of great societal and public health interest. However, despite recent improvements in defining sarcopenia and understanding disease aetiology, challenges remain in how to diagnose and treat sarcopenia in clinical practice, and prevent muscle health decline in the general population.
Current evidence implicates modifiable lifestyle factors, diet and exercise, as non-pharmacological treatments for poor muscle health and sarcopenia, implemented either alone or in combination. Several approaches have been utilised to investigate the diet-muscle relationship with ageing, employing either a single nutrient, whole food, or whole diet approach, whilst resistance exercise (RE) has been recognised as a powerful stimulus for muscle anabolism in older adults.
Specifically, interventions with protein supplements and RE have been effective in ameliorating the decline in muscle mass and function in older adults with and without sarcopenia and frailty. Furthermore, several recent systematic reviews exploring the role of diet and dietary patterns have shown positive association between components of sarcopenia and a healthy balanced diet, such as the Mediterranean diet.You will find a variety of articles, studies and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. Above words, and more to read, with all relevant reference links here h/t Marks Daily Apple here
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Diet and lifestyle is always a personal choice. Eddie and I enjoyed a lovely fish dish on Friday, Saturday was a cauliflower, leek and broccoli gratin with some turkey breast and I think today (Sunday) it must be Roast Beef, it's such a popular meal in our family 😋
I don't think there is a better known British meal than Roast Beef. I think you could perhaps call it the national dish of Great Britain and loved by almost everyone. But is there a good or better way to cook the perfect roast beef. It is actually very easy as you can see with the handy tips on this post here
All the best Jan