Nutrition for Bone & Muscle

Welcome to the Nutrition for Bone & Muscle portion of my blog. In this section you will find key nutrients to establishing healthy bones and muscle as we get into our older years.  You will find my top 5 nutrients I consider most critical for active adults to help maintain healthy bones and muscle.

Top 5 Essential Nutrients For Healthy Bones

1. Calcium
2. Vitamin D
3. Potassium
4. Protein
5. Water

#1 Calcium

Calcium is essential for maintaining the necessary level of bone mass to support the structures of the body.  Sufficient amounts of calcium are required for bone strength. The body uses calcium for the heart, blood, muscles and nerves. Without the proper amount of calcium intake, the body starts to strip calcium from the bones where it is stored, causing the bones to get weaker. It is estimated that 55% of men and 78% of women over age 20 in the U.S. do not get enough calcium in their diet. Since the human body cannot produce its own calcium, it is important that we consume an adequate amount regularly.  I want to stress the importance to keep on track with your calcium intake because older adults are more susceptible to calcium deficiency.  

Where can “Active Adults” find calcium?

Helping yourself to three servings a day of low-fat milk and other dairy products is a great option for active adults. Other good dietary sources of calcium include kale and broccoli, as well as juices fortified with calcium.

#2 Vitamin D

Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis. Osteoporosis is a disease in which bones become fragile and more likely to fracture. Without sufficient vitamin D, bones can become thin, brittle, or misshapen.   The older we get the less likely our body’s are to absorb this crucial nutrient, making osteoporosis more likely.  As active adults, getting adequate levels of Vitamin D to prevent these dangerous health conditions are a main priority. 

Help Me Find Vitamin D!

Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D. However, vitamin D is found in salmon, tuna, and eggs.  Some experts may say older people need to take vitamin D supplements, since the skin becomes less efficient at producing the vitamin from sunlight as we age.

#3 Potassium

Getting enough potassium in your diet may also help keep bones strong.  Metabolic acids are responsible for eating away at bones. The role of potassium in bone health relates to the ability of selected potassium salts to neutralize these bone-depleting metabolic acids.  Many older Americans don’t get the recommended 4,700 mg of potassium a day.  A beneficial effect on bone mass from high potassium fruit and vegetable intake has been shown in premenopausal and postmenopausal women, in the elderly, in children, and in men.

Just Got Hungry For Some Potassium?

Fruits and vegetables are by far the richest dietary sources of potassium. Banana, prunes, plums, and potatoes with their skin are particularly rich in potassium. By helping yourself to fruits and vegetables at every meal, you can get enough potassium.  Be careful though, to little potassium is bad, but to much potassium can be a bad thing as well, always consult a professional for personalized nutrition levels.

#4 Protein

Protein is important to the integrity of bone, organs, forming and repairing muscle, helps contribute to energy efficiency during exercise. Protein restriction has been shown to reduce growth hormone.  Adequate protein is essential for bone growth, maintenance and renewal.  Protein is an essential nutrient particularly in adults because the absorption of nutrients slows with age. Low-protein and low-nutrient diets increases fracture risk and does not favor bone at any life stage.

Hungry? Why wait, grab some protein!

Not only are dairy foods like milk, cheese, and yogurt an excellent sources of protein but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low fat dairy to keep bones and teeth strong and prevent osteoporosis.  Other alternatives for protein can be found in eggs, beans, and soy.

#5 Water

Thats right! Water! Water might not seem like an essential vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines increase the risk for becoming dehydrated. Water is especially important if you are increasing the fiber in your diet, since it absorbs water.  Its one of those things we just do not think about a lot, but water is one of the most important aspects to life not just bone. 

Whats “water?” and how can I find it?

Ha! Just do not forget to drink 8 - 12 cups per day.

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5 keys nutrients for Healthy muscle:

Vitamin D

Vitamin E

Vitamin C

Omega-3-fats

Vitamin B

Muscle is mainly made up of protein. So the breaking down of these protein into amino acids and combining those amino acids into new proteins is critical for muscle building.  Muscle function is dependent on energy production.  The energy used by all cells throughout our body is called adenosinetriphosphate or "ATP". Glucose which is derived from (carbohydrate) is a key fuel for ATP production.  ATP production is referring to the physical and chemical changes our body goes through to create energy to function. We use glucose as the main fuel to produce energy in all cells, including muscle cells.

Vitamin D:

Vitamin D plays a very important role in immune and muscle function. There are numerous studies showing that vitamin D is essential for overall immune system function. Studies have shown that proper vitamin D levels in the body are associated with muscle strength and performance.  With older age we tend to lose some of the functionallity of our immune systems, so it is important for our members to maintain good Vitamin D levels.  Vitamin D is also required for the uptake and utilization of calcium and phosphorous — and both of these minerals are required for muscular contraction and function as well as bone growth and strength. Phosphorous is also required for ATP production and energy metabolism.  USANA research shows that to have an optimal range of vitamin D in the body, most people need to take 4000 to 6000 IU supplemental vitamin D every day.

Sources: Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks.  The best source of Vitamin D is sunlight absorbed through the skin, or supplementing.

Vitamin E: 

Few may realize the importance of antioxidants for muscle growth. Following exercise, free radicals can wreak havoc on precious muscle, resulting in its breakdown.  One of the most important and effective antioxid ants is Vitamin E. Besides promoting muscle growth and inhibiting muscle breakdown, it provides a host of health benefits that include improved cardiovascular, immune and eye health, as well as cancer prevention. Taking an antioxidant supplement before or immediately after your workout can dramatically decrease the free radicals, which means quicker recovery and better gains.  This is expecially important in elderly members to ensure best muscle performance during those trying years.

Sources: To add vitamin E into your diet, try almonds, spinach, carrots, and avocados. Many different oils are also good sources of vitamin E, such as olive oil, corn oil, canola oil, and sunflower oil.

Vitamin C: 

This is one of the most important vitamins for our muscles, and we need it to function properly. Vitamin C is required for collagen and elastin synthesis, and it is also responsible for the health of the blood vessels, which support the muscles need for oxygen and nutrients.  Because vitamin C does not naturally occur in our bodys we need to contstantly replinish these levels daily.  It is especailly important with our elderely members to stay up with there Vitamin C because the bodies ability to syntesize different nutrients weakens as we get older.  Maintaining a healthy level of Vitamin C can help delay some unneccesary muscle break down.

Sources: Include but are not limited to: parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens

Omega-3-Fats:

Fish Oil or the omega-3 fats in fish oil may decrease muscle protein breakdown. This may be through improvements in insulin sensitivity, and insulin resistance is associated with muscle breakdown. There is also a new study in the "American Journal of Clinical Nutrition" showing that fish oil helps enhance the effect of strength training in elderly women.  Some added benefits to look for when consuming Omega-3-Fat products include:

• Faster Recovery  - Due to lower levels of inflammation
• Reduced Muscle Soreness - Omega-3 fats have shown to augment blood flow to muscles during exercise, decrease muscle soreness by 35%, reduce swelling, and increase range of motion after damaging exercise.
• Burn fat/Improve Muslce Integrity - Higher Omega-3-Fat levels enhances insulin sensitivity, which improves fat burning in muscles and inhibits fat storage.

Omega-3 levels vary by individual. A general guideline is 500 mg of EPA plus DHA per day, and a more optimal level might be 1,000-2,000 mg per day. 

Sources: Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3-fatty acids.

Vitamin B's: of all the vitamins required for optimal muscle health, maintance, and gain, the B-complex Vitamins could be the most important as their effects are multi-benifitcal, but we are interested in one particular B vitamin because of its association with muscle health and thats vitamin B-12

• B12 (cyanocobalamin) is important for the maintenance of nerve tissue and is essential for the metabolism of fats and carbohydrates, energy metabolism, and cell regeneration.

Sources: (Cyanocobalamin B12) nutrients can be found in milk, poultry, eggs, meat, and liver.