Nutrition and Healthy Aging

Question 1

What are people living longer/Do we have a larger older adult population?

Answer 1

Baby Boom
Development of new tech and meds

Question 2

What is sacropenia

Answer 2

Loss of size, strength and function

Age-related continuous decline in muscle mass, quality and strength

Question 3

Sacroponia occurs how?

Answer 3

Decrease in size and number of skeletal muscle fibres (mostly type 2)

Marked infiltration of fibrous and adipose tissue into the skeletal muscle

Question 4

Why is sarcopenia such an issue for public and personal health?

Answer 4

The loss of muscle mass and strength with advancing age will affect 250 million people worldwide by 2050

%18.5 billion (1.5% of total USA health care expenditure) in 2000

Question 5

Grip strength for sarcopenia men

Answer 5

less than 30 kg

Question 6

Grip strength for sacropenia women

Answer 6

less than 20kg

Question 7

Why should we care about helping and spending money on public health?

Answer 7

-Babysitting
-Volunteering
-Toursim
-Invest money into economy
-Mentorship (pass knowledge)
-Emotional Support

Question 8

Health span versus lifespan

Answer 8

Healthspan: The amount of time an individual spends in life in a state of GOOD HEALTH

Lifespan: The number years in an indv. life

Question 9

Lifestyle behaviours that influence health x6

Answer 9

1)Sleeping regularly and adequately

2)Eating well balanced meals, including breakfast regularly

3) Engaging in PA regularly

4)Not Smoking

5)Not using alc or in moderation

6)Maintaining healthy body weight

Question 10

Loose skeletal muscle strength at what age and what percent each year

Answer 10

30 years
3% a year

Question 11

Loose skeletal muscle size at what age and percent each year

Answer 11

40 years
1% a year

Question 12

How much protien is RDA

Answer 12

0.8g/protein/kg/day

Question 13

RDA is designed to do what

Answer 13

Prevent deficiency not optimal dose

Question 14

What is anabolic resistance?

Answer 14

Reduced rise of muscle protein synthesis to ingestion of protein/amino acids

Less muscle synthesis gained for the same amount of protein to amino acids consumed compared to when young.

Question 15

What amount of protein per meal should we give to older adults?

Answer 15

0.4 g/kg of protein per meal (x4 meals)

DOUBLE RDA because of reduced effects (compared to 0.24g/kg)

Question 16

What determines the size of human muscle mass?

Answer 16

Rate of muscle protein synthesis

Question 17

Why may MPS rates may be slowed with same amount of protein in older adults?

-Why may older adults not get enough protein

Answer 17

Protein intake in older adults is skewed
-Not enough protien at breakfast, lunch and snack (almost enough at lunch)
-Too much at dinner (excreted in urine)

Question 18

What method can be used to ensure the protein intake is good enough for older adults?

Answer 18

Redistribute protein intake for meals so equal and getting max MPS

Question 19

Should balance protein intake be only encouraged in older adults?

Answer 19

No! Balanced protein across all meals enhances 24h MPS in middle ahed adults

Question 20

How many grams/day should older adults be consuming of protein?

Answer 20

1.2g/kg/day
Same as athletes

Question 21

Why is doubling RDA for protein and a balanced protein intake important for older adults?

Answer 21

Slowed Sacropenia

Question 22

What strategy used in older adults resulted in less loss of lean mass over a 3-year period

Answer 22

Increased protein intake

Question 23

minimum protein intake for a healthy (not just RDA, stop disease)

Answer 23

1.0-1.2g/kg

Question 24

Protein intake for acute or chronic disease? (older adults 65 and up)

Answer 24

1.2-1.5g/kg

Question 25

Protein intake for severe illness or injury or marked malnutrition

Answer 25

2.0 g/kg (up to)

Question 26

Why are oral nutritional supplements used (ONS)?

Answer 26

Many older adults are scared to eat and do things incase of choking or death -Dysphagia (difficulty swallowing) -Older women suffer from malnutrtion -Increased nutrition and calorie intake via ONS is used in hospital setying -Ensure getting enough protien, similar to protien supplement drink like whey or protein shake, but lots of carbs so be careful ensure enough protein

Question 27

True or False higher protein intake in older adults is determinantal towards renal function in healthy adults

Answer 27

false -No data that causatively links a higher protein diet to renal disease -Not related to progressive decline in kidney function -decline GFR cannot be attenuated by consuming less protein

Question 28

True or False meta analyses support efficacy of omega-3 fatty acid intake to promote muscle anabolism

Answer 28

True EPA + DHA at 2g/day

Question 29

Omega-3 fatty acid supplements at more than _____ g/day may contribute to muscle gain and improve walking speed

Answer 29

2g/day EPA + DHA

Question 30

What potentiates muscle protein synthesis in response to amino acid/insulin infusion (not at rest/basal)

Answer 30

Omega-3 EPA+DHA Doubling Incorporated Fatty Fish

Question 31

Why is physical activity important for older adults from a muscle development standpoint

Answer 31

Activity = Increase Muscle -Muscle Stores glucose Inactivity = Decrease Muscle -Muscle releases glucose into circulation and increases risk of diabetes

Question 32

T or F PA Inactivity is a major problem for middle aged men and older adults

Answer 32

True

Question 33

Muscle Mass loss from inactivity as a older adult?

Answer 33

0.5-1% per year

Question 34

Muscle strength loss from inactivity as a older adult?

Answer 34

1-2% per year

Question 35

T or F 2 weeks of acute physical inactivity reduces integrated rates of MPS in older adults? What happend

Answer 35

TRUE -Reduced step count to half -Insulin went up (MPB went up)

Question 36

MPS decline do to PA effected more drastically men or women?

Answer 36

Women

Question 37

What protein sources should be ingested to ensure muscle protein synthesis?

Answer 37

High quality, ones with EAA such as WHEY -Feeding high quality protein takes edge off decline -Partially protects against declines in MPS

Question 38

T or F Collegen is a good source of protein?

Answer 38

FALSE is used as a control for bad

Question 39

T or F In older adults resistance exercise with protein stimulate muscle growth? Why? Does exercise on its one show same effects?

Answer 39

TRUE, Exercise doesnt show responses (RE) but with protein is does than protein alone. Exercise increases feeding

Question 40

T or F aerobic-type exercise is also improtant and can improve fitness like resistance

Answer 40

True Max when older compared to RE when younger

Question 41

Moderate to Vigorous Aerobic PA should be how much each week?

Answer 41

150 Min But any amount of MVPA helps

Question 42

What is 1 MET equal to

Answer 42

3.5 millimetres of oxygen consumed per kg of body weight per minute

Question 43

Moderate intensity is how many METS

Answer 43

3.0-5.9 METS 5-6 on 0-10 scale Talk Test: Say a few words not sing

Question 44

Vigorous Intensity is how many Mets

Answer 44

Greater than 6.0 METS 7-8 on 0-10 scale Talk Test: Can't Talk without pausing for a few breaths

Question 45

Under MVPA, what exercises should be done

Answer 45

Muscle strength exercises using major muscle groups at least 2 times a week PA that challenge balance