Decline of the muscle in your legs with age leads to falling, resulting in being on bed rest for a long time.
However, a new cause of falling without decline of the leg muscles were discovered.
The new cause of falling is the low quality of the muscle.
Low quality muscles are marbled muscles that contain a lot of intramuscular fat (Fig. 1).
According to a research, people who have a lot of marbled muscles have 3 times more risk of falling than people who don’t.
Elderly people tend to have marbled muscles, but some of people with the age of 40s start to have marbled muscles, so it is important to discover marbled muscles as early as possible in order to prevent falling in future.
How to check whether you have marbled muscles in your thigh or not
One leg standing test:
(1) Sit on a chair and cross your arms in front of the chest (Fig. 2-1).
(2) Pull the leg you want to check a little and raise another leg to the front (Fig. 2-2).
(3) Stand up with the strength of one leg without using bouncing (Fig. 2-3).
(4) Keep the posture for 3 seconds.
If you can’t stand up or you can’t keep the posture for 3 seconds, there is a possibility that your thigh has marbled muscles.
Why Marbled muscles heighten the risk of falling (Fig. 3-1, 2 & 3)
Our muscles are made of muscle fibers. Aging and lack of exercise make spaces between muscle fibers. Fat goes into the spaces. This accumulated fat negatively affects. The fat cells secrete inflammatory substance called cytokine which distracts the function of the muscle and the muscle can’t put out the strength. That causes more accumulation of fat. As a result, the risk of falling becomes higher.
Women are more likely to have marbling than men.
How to decrease marbling in the muscle
It is important not only to decrease fat by aerobic exercise like walking, but also to do muscle training because our muscles become thinner with age.
(2) Food to decrease marbling in the muscle
According to a study published to The Journal of Nutrition, people who took the substance containing the food for 3 months gained 3 times more muscles than people who didn’t.
It has turned out that the substance contained in the food stimulates a hormone promoting the growth of muscles and decreases the space between muscle fibers.
The food to prevent and improve marbling in the muscles is Soybeans.
41 years old woman who couldn’t keep standing for 3 seconds in One Leg Standing Test and whose marbling was 7 % (referenced value: 6 %) tried to have soy products (a glass of soy milk or a pack of Natto (fermented soybeans)) for every meal and 20 Seconds Air-chair Exercise after meals for 7 days. The result after 7 day-trial was that she could stand more than 3 seconds in One Leg Standing Test and her marbling amount decreased to 6 % (Fig. 4).
20 Seconds Air-Chair Exercise
(1) Lift your buttocks from sitting position on the chair (Fig. 5-1).
(2) Keep the posture for 20 seconds (Fig. 5-2).
Fig. 1 shows MRI images of thighs. The left image belongs to 20s female and the right image belongs to 60s female. In the image of 60s female, the muscle decreases and fat increases.
There are a lot of older people who exercise, but if they don’t take “a nutrition” that increases and strengthens the muscle, the exercises go down the drain.
A 90 years old person who had to use a wheel chair took the nutrition for 2 months. The weight of his muscles gained by 2 kg (4.4 lbs.) and he became able to walk with a cane.
How much exercise goes down the drain if the nutrition is not taken?
3 people whose age is more than 65 and who always do some exercises attended the experiment to check the amount of the nutrition and their muscle ages.
1. 69 years old male who didn’t take the nutrition sufficiently: his muscle age was 97 years old
2. 73 years old female who took the nutrition sufficiently: his muscle age was 29 years old
3. 79 years old male who took the nutrition sufficiently: his muscle age was 77 years old.
The 69 years old male was doing more intensive exercise than other 2 people, but he was not taking the nutrition sufficiently and his muscles was declining.
The nutrition that strengthens and increases the muscle is Leucine.
Leucine is a type of amino acid contained in protein. However, there are proteins containing a lot of leucine and not containing a lot.
Various ingredients such as meat, fish, soy products, cheese, milk contain Leucine, but meats are especially rich in Leucine.
But there is a problem about taking Leucine. Elderly people’s bodies are difficult to produce muscles even if they take proteins.
According to the research in Toronto University in Canada, to produce the same amount of muscles, people with average age of 71 needed 2 times as much protein as people with average age of 22.
The important thing is the timing to take Leucine. The muscle is not strengthened and doesn’t increase unless Leucine is taken at a proper timing.
A lot of people tend to take proteins in the evening, but Leucine should be taken for breakfast, lunch and dinner. Our muscles repeat synthesis and decomposition. When you take Leucine in the evening, the synthesis of the muscle is progressed during the night and the decomposition of the muscle starts early in the morning. If you don’t take enough Leucine for breakfast, synthesis of the muscle is not progressed and the decomposition starts again.
To strengthen and increase muscles, 2 grams of Leucine should be taken for breakfast, lunch and dinner.
The 69 years old male whose muscle age is much older than his age had enough Leucine (more than 2 grams) for lunch and dinner, but Leucine for breakfast was not enough. His muscle declined because he had continued dietary life that Leucine was not taken enough in the morning for years.
How to supplement the shortage of Leucine
Add a glass of milk for your meal!
A glass of milk contains 0.6 grams of Leucine.
If you think your breakfast doesn’t have enough Leucine, add a glass of milk.
To strengthen your legs, take enough Leucine for breakfast, lunch and dinner, and do moderate amount of exercises.
Edamame (Green Soybeans)
Edamame which is rich in protein among vegetables is good to increase muscles and prevent summer heat fatigue.
Edamame is rich in vitamin B1 which is good to recover from fatigue.
100 grams of edamame contains vitamin B1 of 2.5 pieces of garlic (Fig. 5).
Since edamame is young beans, they store a lot of nutrition necessary to grow.
Q6. Which cooking method can enrich the nutrition of edamame most? (Fig. 6)
(A) Rice cooked with edamame (B) Fried edamame with other vegetables
A6. (A) Rice cooked with edamame
In the case of rice cooked with edamame, rice absorbs the nutrition of edamame dissolved in water without the nutrition flowing out. Also because it is heated slowly, both rice and edamame will be much sweeter by the action of an enzyme.
Q7. Which ingredient can enrich the nutrition of edamame most?
(A) Salmon (B) Cheese
A7. (A) Salmon
Salmon is rich in astaxanthin. Salmon is originally fish with white flesh, but salmon eats a kind of shrimp to overcome the stress of swimming upstream and produces astaxanthin, becoming fish with red flesh.
Antioxidant effect of astaxanthin is 6000 times stronger than vitamin C.
Salmon can supply vitamin D which edamame doesn’t have. Rice cooked with salmon and edamame is recommended.
Vitamin D deficiency rickets is caused by lack of vitamin D, having symptoms like weak and soft bones, in the severe cases, skeletal deformities. The causes of deficient vitamin D is too much UV protection, lack of playing outside and not taking ingredients containing vitamin D such as eggs, fish or mushrooms.
Hormone is a substance that various organs in our body produce. Normal secretion of hormone regulates our body.
There are more than 100 kinds of hormone as far as being known. For example, estrogen, female hormone, plays an important role in the turning point in life of women such as menstruation, pregnancy, childbirth and menopause. In fact, the amount of female hormone secreted during a woman’s lifetime is only a spoonful. This spoonful female hormone controls the health of a woman throughout her lifetime. Of course, there are other hormones such as adrenaline that elevates blood pressure when you exercise, melatonin that leads to good sleep, dopamine that makes you enjoy.
What a lot of people are worried about is bedridden that is caused by muscle weakness of the lower body. So what is discussed below is Muscle Rejuvenation Hormone that rejuvenates your weakened muscles.
Muscle rejuvenation Hormone is IGF-1 that is secreted from the liver and is a type of growth hormone to build up the muscles effectively. When IGF-1 secreted from the liver attaches the muscles, it promotes the growth of the muscles effectively.
But there are people who can’t secrete Muscle Rejuvenation Hormone efficiently. They can’t build up the muscles effectively even if they exercise.
6 women who were their 60’s and exercised daily checked the age of their muscles and the amount of IGF-1, and only one of 6 women has muscles younger than her age (30’s muscles) and also has more than required IGF-1. Other 5 women has small amount of IGF-1 and their muscle age is more than 70’s. The difference is the meal time that the woman who has more than required IGF-1 is much longer than other people.
The reason that eating slower increases the amount of IGF-1 is because it is related to blood sugar. When we eat food, the food is digested and sugar in the blood increases. This is elevation of blood sugar. If the sugar in the blood is too much, that prevents the secretion of IGF-1. As a result, IGF-1 is not secreted sufficiently.
Fig. 1 shows blood sugars after eating of a woman with a lot of IGF-1 (she eats slowly) and a woman with small IGF-1 (she eats fast). The blood sugar of the woman who has a lot of IGF-1 doesn’t go up even after eating. As a result, sufficient IGF-1 is secreted without the obstruction of sugar. On the contrary, the blood sugar of the woman whose IGF-1 is not enough goes up and this elevation of blood sugar is considered as preventing the secretion of IGF-1.
Nutrition that promotes to secrete Muscle Rejuvenation Hormone
The nutrition that increases the secretion of Muscle Rejuvenation Hormone (IGF-1) is arginine. Arginine is a kind of amino acid containing in protein. When arginine is absorbed in the intestines, it stimulates the brain and the brain instructs the liver to secrete IGF-1. That allows the muscles to grow easily. To secrete Muscle Rejuvenation Hormone (IGF-1) effectively, it is necessary to take 5 grams of arginine a day. In the above experiment, the woman whose muscles are 30’s was eating 9 grams of arginine, while the woman whose muscles are 80’s was eating only 3 grams of arginine.
It is necessary to eat protein products such as meats or soy products daily. In addition to that, the following ingredients are recommended to add to your usual meals to increase the amount of arginine to increase the secretion of Muscle Rejuvenation Hormone (IGF-1).
Abura-age (deep-fried bean curd): 0.3 grams per piece
Egg: 0.5 grams per piece
Tofu: 1.3 grams per piece
Katsuobushi (dried bonito): 0.5 grams per 2 small packs
Nori (seaweed): 0.5 grams per 4 pieces
Sesame: 0.26 grams per table spoon
To increase the secretion of Muscle Rejuvenation Hormone (IGF-1) and prevent bedridden, it is important to eat food containing protein slowly.
This Blog is for a memo of my clinical realizations, information about health I learned recently and update information.