Page 19 - Mid Valley Times 3-3-22 E-Edition

By Jim dueck
We all want to be healthy and independent and this remains important as we age. Maintaining good health as we age, requires a number of things such as establishing a healthy weight, doing exercises
Protein powder shakes once were consumed al- most exclusively by pro- fessional body builders or gym rats looking to in- crease their muscle mass. But long gone are the days of nding protein shake supplies in specialty tness stores. Nowadays protein shakes are mainstream and big business for the tness and diet industry.
Although protein shakes are not a magic solution for six-pack abs or over- night weight loss, they can — hen used correctly — make a healthy addition to a tness and nutrition reg- imen. With that said, they may not be right for every- one. But it’s important for individuals to weigh the pros and cons of protein products and work with their physicians to nd the right regimen for their age, gender, body type, and de- sired goals.
Protein shakes have a lot of positive attributes. Convenient and portable, protein shakes are formu- lated with readily available, highly digestible protein to fuel the body post-work- out. Protein is essential for building muscle and over- all body strength and is an important building block of bones, muscles, carti- lage, skin, and blood. It also helps make hormones, enzymes and other body chemicals. Protein shakes deliver whey or casein protein in a convenient way. And because protein shakes tend to be concen- trated, many people can consume the recommend- ed level of protein for their activity type without hav-
that strengthen the mus- cles, changing from high- impact exercises such as jogging, to low-impact exercises like walking are activities that can help.
Osteoarthritis is one of the most common health conditions that can de- crease health and inde- pendence in older adults. It can cause a loss of the cartilage found between our bones and joints and result in pain and de- creased mobility.
What we eat can also a ect our bone health. A diet low in calcium and vi- tamin D or a diet high in sodium and ca eine, too much alcohol, smoking and a sedentary lifestyle can also put a senior at risk for Osteoarthritis.
Our bones are constant- ly changing. Old bone is broken down and new bone is created. By middle age, the rate of bone loss can increase. With osteo- porosis, you may make too
little new bone, lose too much bone or both. is can case bones to become weak and brittle. If you believe you have Osteo- arthritis, ask your doctor for a bone scan and review treatment and lifestyle changes that can reduce symptoms and provide re- lief.
It is important to take care of your bones and be aware of what you can do to give yourself the best chance of staying healthy,
strong and independent. Being active both physi- cally and socially will pro- mote good physical and mental health. Some se- niors become more active after retirement and im- prove their overall health. For the past two years, with all the mandates, so- cial distancing and isola- tion for far too many se- niors, it is more important than ever to get outside, take a walk and get to- gether with friends. ere
has been a resurgence in all types of outdoor ac- tivities that began in July 2020 and continues today. Seniors and their families are realizing the healthy bene ts of outdoor activi- ties and socialization in a variety of settings. Even though there has been an increase in communica- tion through technology, it is still not a substitute for person to person inter- action.
and as part of an overall healthy eating plan, they should be safe. But it’s important to discuss any dietary and exercise con- cerns with a doctor before making drastic lifestyle changes.
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Staying healthy and independent as you age
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Understanding protein shakes
ing to eat many calorie- laden meals.
Shakes also can be lling and help people feel sati- ated longer. Some people substitute protein shakes for meals once per day, eliminating a potentially calorie-laden meal in favor of a low-calorie shake.
While protein shakes can be bene cial, the In- ternational Society of Sports Nutrition recom- mends that those who ex- ercise should try to reach their protein requirements via whole foods. Protein shakes are not complete meals; therefore, they may create nutritional de cits if they are routinely used as meal substitutes. e Mayo Clinic o ers that protein shakes often fall short of supplying signi - cant amounts of carbohy- drates, vitamins, minerals and healthy fats. ey’re also generally missing naturally occurring ber, antioxidants and phyto- chemicals. Protein shakes may be avored with arti- cial ingredients or sweet- eners which can be ne when consumed occasion- ally, but may not be rec- ommended as a long-term meal replacement.
Too much protein may not be a good thing, either. e U.S. Department of Health recommends that adults should not consume more than twice the rec- ommended daily intake of protein, which is 55.5 g for men and 45 g for women. Protein shakes often have 20 to 40 g of protein per serving. So it’s easy to see how consum- ers of protein shakes may
consume more than their recommended amount of protein. According to the U.S. Centers for Disease Control and Prevention, consistently exceeding daily protein requirements can lead to weight gain,
high blood cholesterol, an elevated risk for heart disease, and kidney com- plications. Also, e Phy- sicians Committee for Re- sponsible Medicine states that consuming too much protein can raise a person’s
risk of developing cancer, osteoporosis and kidney stones.
Protein shakes are con- venient forms of a nutrient that active bodies need. When used in moderation
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