WeeklySA_AdminOUTCOMES: Getting more of the food source may also help to avoid cancer, diabetes and other conditions…
By Gigen Mammoser
Plant protein, compared to other animal-based protein sources like dairy and meat, could be essential to healthy aging in women.
Those who eat more plant protein are more likely to be free from chronic disease, physical and mental impairment, and have better mental health as they age, suggests a new study published in The American Journal of Clinical Nutrition recently.
“This research provides a lot of evidence for the importance of protein in the health of older adults, especially protein intake that occurs in our middle adulthood, which is when we’re setting ourselves up for the risk of chronic diseases later on in life for physical and cognitive function,” Dr Andres V Ardisson Korat, DSc, a researcher at the Jean Mayer USDA Human Nutrition Research Centre on Aging, and author of the study, told Healthline.
“We found that dietary protein intake and in particular plant protein was associated with better health outcomes and healthy aging,” he said.
Researchers found that every 3% of total dietary calorie from plant protein was associated with a 38% increase in the likelihood of healthy aging in women.
“These findings are consistent with previous data showing an association between moderate protein intake and healthy aging,” Kristin Kirkpatrick, MS RD, Cleveland Clinic, and co-author of Regenerative Health, told Healthline. She wasn’t affiliated with the study.
Korat and his team analysed data from more than 48 000 adult women in the United States between 1984 and 2016 to see how the protein makeup of their diet affected health outcomes from middle adulthood into old age.
The women were all part of the Nurses’ Health Study, a longitudinal study in which data was collected through questionnaires about diet, lifestyle, and health. At the beginning of the observation period, the average age of the participants was 48 years old. Their average diet included about 18% daily calories from protein, of which the majority (13%) came from animal protein, while only 5% came from plant protein sources.
Could this dietary information inform whether the participants would experience healthy aging or chronic illness?
Researchers defined “healthy aging” as a composite of factors including being free from 11 chronic diseases, absence of physical and mental impairment, and good mental health.
The 11 diseases noted were: Cancer (except for nonmelanoma skin cancer); Type 2 diabetes; cardiovascular diseases including heart attack and heart failure; stroke; kidney failure; chronic obstructive pulmonary disease (COPD); Parkinson disease; Multiple sclerosis; Amyotrophic lateral sclerosis (ALS).
Between 2014 and 2016, participants in the Nurses’ Health Study were assessed for the presence of these 11 diseases. They also underwent physical function, subjective memory, and mental health assessments.
Of the initial group of women, 3,721 (about 7%) met the definition for healthy aging.
Plant vs animal protein
Protein is an important part of your diet and is responsible for a host of important functions in the body, including things like muscle growth and cell signalling.
However, not all protein is created equal.
The study authors found that plant protein, more than animal protein and dairy protein, was the strongest predictor of healthy aging.
Animal proteins, including dairy, have long been touted as superior forms of protein because they are considered “complete proteins,” meaning that they are able to supply the 9 essential amino acids that the body doesn’t inherently produce. Most plant proteins are called “incomplete proteins” because, typically, they only supply some of these amino acids or don’t contain them all in optimal amounts.
While animal protein can also be beneficial, especially if your overall protein consumption is low, there are risks too. Red meat in particular has been linked to increased risk of cardiovascular disease, stroke, and type 2 diabetes.
Plant protein in your diet
If you want to make plant protein a bigger part of your diet, you don’t have to become a vegetarian or vegan. In fact you’re already likely consuming some amount of plant protein in your diet. Incorporating more plant protein means learning about high quality sources of plant protein and finding ways to make them a larger part of your diet.
“The protein that comes from those sources also comes with dietary fibre, high quality carbohydrates, vitamins and minerals, and some phytochemicals that are also beneficial for health,” said Korat.
“If you’re someone who is used to animal-based protein regularly, then a baby-steps approach may be the best bet for long term sustainability. Start by adding in plant-based proteins in meals, such as adding beans and legumes into grain dishes or on salads,” said Kirkpatrick.
Rich sources of plant protein include: Black beans; Quinoa; Tofu; Edamame (soy beans); Lentils; Oats; Pea protein powder; Peanut butter and Nuts.
“A great way to add protein from plants is to increase our consumption of nuts and seeds. Try putting hemp seed over oats in the morning to add protein, adding nut butter to whole grain bread or in sauces, adding walnuts to salads, nutritional yeast for cheese on top of bean-based pasta, or having protein smoothies for meals and snacks,” said Kirkpatrick.
Women who included more plant protein in their diet were more likely to experience “healthy aging,” suggests a new study. Healthy aging is described as being free from 11 common chronic diseases, not having physical or mental impairments, and exhibiting good mental health.
Plant proteins can come from a variety of sources, including nuts, beans, and grains, and are packed with fibre, vitamins, and minerals. Source: Healthline
Resolving To Exercise More In The New Year?
PREPARATION: Experts say ease into it to make it a habit and avoid injury…
By WSAM Health Correspondent
It’s one of the most common New Year’s resolutions, resolve to begin a fitness routine. But researchers have found a small number who make resolutions complete them, some quiting their resolutions by the end of the first week, and most by the end of January, and the numbers continue to drop from there.
When it comes to fitness, burnout and injuries are common reasons people abandon their resolutions quickly. In early January, many people who have not regularly exercised pack gyms or begin new running or weight training routines. Without proper preparation and form, injuries like painful hip and knee problems sometimes stop our well-intended resolutions before they become habits.
“When you go from zero to one hundred with your exercise routine, oftentimes your body can’t handle it, your form is off, and you become prone to injuries,” Dr Matthew Counihan, Orthopedic Sports Medicine Physician, said. “Muscle strains, shin splints, and joint and tendon injuries are common when going too hard with a new exercise routine. Injuries mean a person has to stop exercising to heal, and oftentimes the routine isn’t resumed.”
To avoid injury sports medicine experts say start slow, and build up your exercise routine. “You don’t have to run a five minute mile on day one, start with a walk around the block. Then gradually increase your distance and speed. It’s the same with any exercise routine. Start with lighter weights and build up, for example,” Counihan said.
Hackensack Meridian Health Sports Medicine physicians offer these tips:
- The Best Exercise Is The One You Will Do Regularly – An exercise routine is only as good as you doing it, so find something you love doing whether that is running, cycling, swimming, yoga, weight training or something else.
- Stretch – Stretch before and after working out. If your muscles didn’t get this level of movement in 2023, set aside time to increase your flexibility. Stretching before and after exercise will prevent common sports injuries and keep you going well into 2024.
- Focus on Form And Build Up Distance, Speed or Weight Gradually – Learn to do the exercise you are interested in properly. Go slow and focus on form. Doing it wrong will cause injuries. Once you have mastered proper form, you can start adding distance, speed or weight gradually.
- Mix It Up – Change up your exercise routine. Diversity in training is necessary, focusing on both cardiovascular and resistance training. Mixing up your exercise regimen promotes a healthy musculoskeletal system, which decreases the risk of an overuse injury. Take days off between cardio to weight train, stretch, and rest.
- Massage Sore Muscles – When you start a new exercise routine, you are bound to experience muscle soreness, tightness or strain. Massage and massage guns are a valuable tool. Massaging sore joints and muscles can reduce tension, impact flexibility, increase blood flow, and decrease muscle stiffness.
Meanwhile, visit your doctor to discuss a new exercise routine. It is important to discuss a significant change in your exercise routine with your physician, who can assess your readiness for physical activity and how to best prepare your body for it.
