Aging; Bone Loss and Muscle Loss – Oh My!

other Signs of Aging; Bone Loss and Muscle Loss in the Face and Body and What You Can Do About It

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Osteopenia – loss of bone mass        Sarcopenia – loss of muscle mass

As I’ve talked about in my book, The Diggy Diggy Guide to D-I-Y Anti-Aging and Clear Skin, we can implement the use of the right ingredients to teach our skin to produce collagens and elastins.  Yet still, the tell-tale signs of aging emerge in other ways; such as bone loss and muscle loss.  Our faces become thin, our bones become thinner, and we lose our muscle mass, thereby our skin appears to sag; even good healthy skin.

My mom passed away very recently and in the days following chemotherapy and then recurring illness, she did lose some volume in her face and body. She also had really great legs, my mom.  Prior to that illness, she  did have Osteoporosis, due to ill advised lack of hormones after an early hysterectomy, but no significant muscle loss.

I have two aunts who are in their 70s and genetically, they’ve been very lucky.  There is no apparent evidence of bone loss in either of their faces.  I’ve been really lucky too, and it is likely genetic, as I have not experienced this.  I’m coming up on my 54th birthday in a little over a week, but it is something that I noticed in a friend I hadn’t seen in years, and I did research to determine what to do about it, and share with everyone.

Believe me, I’m starting a protocol right now.  In fact, my first session was this morning.  Before I get started with what I did, let me say that after I was finished and looked in the mirror, my face looked more relaxed and my lips looked fuller.  For that reason alone, it is worth the ten minutes of time that it will take. Be proactive; add facial exercises as dedicated routine, to be done, I’d say, a minimum of three times per week.  We will also talk about foods and supplements to help minimize this effect of aging as well as a supplement that guarantees to increase bone density, link provided at bottom of page.

Often times, with or without wrinkles, and through age or weight-loss or both, the skin sags and begins to look aged.  While my book does talk about how to work on improving the skin, it is the appropriate consumption of protein, as well as exercise, that is going to have the most benefit in reducing musculoskeletal problem.  Good skin with no muscle fascia does appear to hang, regardless. Protein is also necessary in combination with calcium, to prevent bone loss.  A balanced diet and exercise are your best friends.

If it is happening to your face, it is also happening to your body, so today we’ll discuss some actions that we can take to help with this.

As always, it has to do with:

  • Diet
  • Supplements
  • Exercise

So much of what works for bone loss works for muscle loss, with the common elements being proper nutrition, protein and exercise.

Diet

BOOST CALCIUM CONSUMPTION:  Calcium is absorbed best in the body when taken or combined with Vitamin D, Vitamin K, Potassium and finally, Protein.  If you meet your daily requirements of all nutrients through menu planning, that is ideal.  The below is the first start in attempting to accomplish this:

Stomach acid is necessary for calcium absorption as well, and recent studies show that many adults have too little stomach rather than too much stomach acid, with the cause often being the use of Histamine 2 Blockers taken on a long-term basis, such as Nexium, Protonic, Prevacid, Tagamet and Zantac.  These are prescribed for conditions such as stomach ulcers, acid reflux, GERD, heartburn and others.  If you have been prescribed these medications, do not discontinue, but do not hesitate to get smart about diet.  No blog should ever be the reason for changing protocol, however; speak to your physician instead about natural methods to reduce acid in the body.  A diet focusing on alkaline fruits and vegetables as about 70-80% of your daily intake and 20-30% acid; meats, beans, legumes, nuts, grains and a few fruits (blueberries, pineapples) helps to alkalinize the body, and can reduce or remove these ailments.  The Pritikin Principle and the Daniel Plan both place great focus in this area.  Click the Daniel Plan first; it’s free.  Search it on the internet. It is very easy.  To my view, the two plans are close in approach.

Foods Rich in Calcium

Beans/Legumes:  Beans; Black, Black-Eyed Peas, Garbanzo, Great Northern, Lentils, Mungo, Navy, Pinto, White

Dairy:  Cheese, Milk, Soy Milk, Yogurt

Fruit:  Oranges, Tangerines, Dates, Dried Apricots, Dried Figs, Kiwi, Kumquats, Prickly Pears, Prunes, Mulberries, Rhubarb

Grains:  Brown Rice, Graham Flour, Oatmeal, Whole Oats, Whole Wheat

Meats/Seafood:  Canned Salmon, Sardines

Nuts and Seeds:  Almonds, Brazil Nuts, Hazelnuts, Pistachios, Sesame Seeds, Sunflower Seeds

Vegetables:  Bok Choy, Broccoli, Collard Greens, Kale, Leafy Greens, Okra, Seaweed, Spinach, Turnip Greens, Watercress

Other:  Backstrap Molasses, Firm Tofu

FOODS RICH IN VITAMIN D:

The Vitamin D found in foods is very limited and most adults do not get the daily requirement of Vitamin DFor this reason, Vitamin D supplements are recommended.  Vitamin D is found in limited amounts in the following foods;  beef, sardines, salmon, shrimp, eggs, butter, goat cheese, chicken livers, sour cream and fortified milk.   Dole® brand mushrooms markets a 100% daily value of Vitamin D in their Portobello brand.  *The Dole® brand mushrooms containing Vitamin D are exposed to the sun prior to packaging.

Tip: To make your own Vitamin D rich mushrooms, use any mushrooms and the following method:  Dry with gills (bottoms up) exposed to sunlight for two days, six hours per day and no more.

***Vitamin K – Warning to Coumadin and Warfarin Prescribed Individuals***

The food sources listed below are foods that contain equal to or higher than 20 mcg per 4 ounce serving.  These foods are to be limited and in many cases, avoided, when you are on these drugs or similar treatment protocols.  Follow your physician’s recommendations and if uncertain about your daily intake and how to achieve it, consult with your physician.  The following books may be helpful in your meal planning for appropriate intakes:

FOODS RICH IN VITAMIN K:

Fruits:  Avocado, Blueberries, Grapes, Kiwi, Pears, Raspberries, Tomatoes

Vegetables: Artichokes, Asparagus, Bibb Lettuce, Broccoli, Brussels Sprouts Cabbage, Celery,*Collard Greens, Endive, Green Beans, *Green Onion, *Kale, Leeks, *Mustard Greens, Okra, Parsley, Red Leaf Lettuce, Romaine,  *Spinach, *Swiss Chard, *Turnip Greens, Watercress

*Green Leafy Vegetables contain very high levels of Vitamin K.

FOODS RICH IN POTASSIUM:

Beans/Legumes:  Black-eyed Peas, Garbanzo, Kidney, Lima, Lentils, Soybean, White

Fruit:  Avocado, Bananas, Cantaloupe, Canned Pumpkin, Dried Apricots, Dried Figs, Kiwi, Pomegranate, Raisins, Tomato and Juices; Carrot, Orange, Prune and Tomato.

Grains:  Amaranth, Barley (hulled), Buckwheat (Bulgur, dry),  Kamut, Rye, Teff, Wheat (Durham), Wheat (Soft White)

Meats/Seafood:  Mollusks (Clams), Cod, Halibut, Salmon, Tuna

Nuts and Seeds:  Almonds

Vegetables: Acorn Squash, Artichokes, Beet Greens, Brussels Sprouts, Parsnips root, Potato (skins), Spinach, Sweet Potato, Swiss Chard, Winter Squash

Other:  Backstrap Molasses, Coconut Water

FOODS RICH IN PROTEIN:

All animal meats will provide protein with emphasis on lean for the best dietary fulfillment.  Fish and seafood are excellent sources of protein, but should be limited to about 12 ounces per week (2 meals at 6 ounces).  This is due to the mercury content.  Albacore tuna has more mercury than light tuna, so limit this to once per week.

The following is a list of some of the many fruits and vegetables that contain protein:

Alfalfa Seeds, Artichokes, Asparagus, Avocado, Beans, Beets, Banana, Blackberries, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumber, Garlic, Lentils, Lettuce, Mushrooms, Onions, Parsley, Peppers, Potatoes, Pumpkin, Radishes, Spinach, Squash, Sweet Potatoes, Tomatoes.

With the possible exception of Vitamin D (unless you LOVE mushrooms), a nutritious and delicious daily eating habit could be planned to avoid supplementation.  Green, leafy vegetables are clearly our super foods of the day, but there are many that appear on multiple lists that contain a combination of the nutrients for maximum calcium absorption.

Research indicates that good bone health begins in your youth and early adulthood.  This generally  means that these years include/included a proper diet and exercise.  This may be the reason that some do not experience visible bone loss at ages that others do.  We all do, to a degree.  For instance, my fingers and toes don’t look knobby but they FEEL a little knobby.  Sigh.   On that note, there is a supplement that advertises “guaranteed” to increase bone density called Algae Cal Plus.  I’m not trying it just yet, but sharing as I found as I did my research for this article.  This supplement packs it all together, plus much more.  There will be a link toward the bottom of the page.

A salad a day with the right ingredients will help you achieve these nutrients.  My salad today was an Organic Spring Mix (with spinach) from HEB, chicken breast, tomatoes, olives, 1/3 avocado, 2 florets broccoli, 2 florets cauliflower, feta cheese.  I used Greek dressing because I love it, but sparingly and further spiced with both Apple Cider and Balsamic vinegar, for a punch of zing and a hint of sweet.  Superb!  I find that the broccoli and cauliflower taste better if I pop the raw florets in the microwave for about thirty seconds, let them cool while I’m preparing the other ingredients, and then pinch into my salad, in tiny little pieces.  Defrosted French style green beans are another salad must for me.

The last part of the focus on avoiding bone loss;

  • Refrain from drinking carbonated beverages
  • Refrain from excessive amounts of coffee and caffeinated beverages
  • Limit alcohol consumption
  • Don’t smoke.  Anything.

The diet, as always, was the hard part of this blog post.  The rest of it is fairly easy.

Exercise

Exercise to Avoid Osteopenia (Bone Loss) and Sarcopenia (Muscle Loss):

I’m a face girl.  Let’s start with the face.  That was how I hooked you into this blog post, after all. I found a couple of exercises for the face on YouTube that I tried this morning and as I said, I ‘m committed and feel I will do them at least three times per week.  I found this beauty specialist, Tonya Zavasta, https://www.beautifulonraw.com/ when I was publishing my book and really like her YouTube videos, as I have not been brave enough to go to YouTube just yet and am quite camera shy.

Exercise One:  Lower Face Lift: https://www.youtube.com/watch?v=2XBPlDB1Bnk You will need a spoon.

Exercise Two: Neck Lift: https://www.youtube.com/watch?v=46ohSM_m5Ww

For the body; it is unfortunate that cycling and swimming, while excellent for your health, and for preventing muscle loss, will provide little benefit to preventing bone loss.  Simple exercises that will:

Walking; minimum 15 minutes, recommended 30 minutes.  If weather is bad, walk in place.  I often do “leg-up” walking and running in place while watching television, and often an entire workout alongside.

Weight-lifting; use your body weight OR even as little as 2-5 pound weights.  I highly recommend Jade Teta’s Metabolic Aftershock videos http://www.metabolicaftershock.com/; workouts you can complete in 15 minutes and just three days per week.  Don’t let them cancel out walking, though.

Supplements

I’ve discussed the supplements that our body requires for maximum calcium absorption.  In the event that you are a junk food junkie, cannot stand salads or vegetables, or are just too busy (it’s a real thing) to do anything other than eat on the run, the carousels below are a good selection of supplements.  I try to get as many multiplied together as often as I can, to avoid the multitude of supplements that I have to force down 2-3 times a day.  Ah, aging!

many links in my website are affiliate links.  as an affiliate marketer / blogger, i am compensated when you place orders through the links found on my web pages.
The ingredients of AlgaeCal Plus are vitamin D3, vitamin K2, calcium  magnesium, boron ,vitamin C and trace minerals.
This is a supplement that has calcium, Potassium, and Vitamin K combined.
A selection of Vitamin D, should that be the only supplement needed with AN EATING PLAN THAT PROVIDES APPROPRIATE CALCIUM, VITAMIN k AND POTASSIUM.
Some good calcium options
Vitamin K selections, and Vitamin D with K selections
Potassium links as well as Magnesium with Potassium, as Magnesium is a mineral that the population is commonly deficient in (and it helps you sleep at night).

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many links in my website are affiliate links.  as an affiliate marketer / blogger, i am compensated when you place orders through the links found on my web pages.

Good luck on this journey.  ~diggydiggy

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Coming soon:   Blog review on anti-aging skin, with an extra something for “deep” wrinkles.

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