osteoblast
11-09-2007, 05:58 PM
I am 55, post meno with osteoporosis, and have been diligently working on an exercise program which includes brisk walking of 6-10 miles a day and weight lifting approx 5 times a week with 7 pound hand weights. Yet, with this program my body isn't showing much in the way of muscular development as I would have expected. A few years ago such a regime would have bulked me up some-I think. Well, I have done some research which may be of interest to others.
Sarcopenia What is it- Loss of muscle mass and strength.Generally muscle strength peaks in mid twenties and declines from there(this is what I found at a source-it's hard to believe but..)
Why Sarcopenia-possible causes include
decreased protein intake as we age (poor diet)
low vitamin d level
decrease in sex hormones
decrease in growth hormones
decrease in use of muscles as we age
Muscular weakness with sarcopenia coupled with osteoporosis can make the elderly very fragile and at high risk for falls.
What to do?
My research turned up the following but others may find other info that would also help--
increase protein intake
maintain good vit d levels
have hormone levels checked and talk with doc about supplementing if that is a concern of yours
engage in rigorous strength training exercises- exercise has been shown to be effective at building muscle mass even in the elderly(don't know why it is so hard for me)
Another source also talked about vitamin e and creatine. I didn't look further at this yet.
Sarcopenia seems to be another piece of the puzzle that we should all be aware of and do something about as long as we are able to.
Sarcopenia What is it- Loss of muscle mass and strength.Generally muscle strength peaks in mid twenties and declines from there(this is what I found at a source-it's hard to believe but..)
Why Sarcopenia-possible causes include
decreased protein intake as we age (poor diet)
low vitamin d level
decrease in sex hormones
decrease in growth hormones
decrease in use of muscles as we age
Muscular weakness with sarcopenia coupled with osteoporosis can make the elderly very fragile and at high risk for falls.
What to do?
My research turned up the following but others may find other info that would also help--
increase protein intake
maintain good vit d levels
have hormone levels checked and talk with doc about supplementing if that is a concern of yours
engage in rigorous strength training exercises- exercise has been shown to be effective at building muscle mass even in the elderly(don't know why it is so hard for me)
Another source also talked about vitamin e and creatine. I didn't look further at this yet.
Sarcopenia seems to be another piece of the puzzle that we should all be aware of and do something about as long as we are able to.
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starfish81
11-09-2007, 08:28 PM
Interesting about the protein! When I went to the age-management clinic to investigate HgH, one of the things I had to do was fill out a week-long food diary. They told me I was way too low on protein. And here I'd been eating this way for years because I'd read that protein acidifies the body and thus leaches calcium from the bones:(.
I had to change this in order to do the HgH (you have to really watch glycemic index). Now I eat more protein. Recently I went to a naturopath and had to fill out another form about what I eat. He praised my current diet. I asked about protein and the acidifying effect, and he said that, while that's true, because I eat a lot of vegetables and fruit it mitigates any acidifying effect.
I think a lot of women fall into the "I'll just have a salad for lunch" routine because they think they'll lose weight. But really, you need more than just veggies.
I had to change this in order to do the HgH (you have to really watch glycemic index). Now I eat more protein. Recently I went to a naturopath and had to fill out another form about what I eat. He praised my current diet. I asked about protein and the acidifying effect, and he said that, while that's true, because I eat a lot of vegetables and fruit it mitigates any acidifying effect.
I think a lot of women fall into the "I'll just have a salad for lunch" routine because they think they'll lose weight. But really, you need more than just veggies.
Champy87
11-09-2007, 08:44 PM
I'm a male, and reached the glorious age of 20 Novbember the first, so I don't know how much help I am, but here goes;
In order to gain muscle mass, you need to be in surplus, in regards of calorie intake. Also, I've had good results with protein supplements (+30 grams in addition to what I eat normally each day) this is easily achieved with pulverized whey protein which you mix with milk. One of my friends have used creatine, with good results he says. I never tried it myself however.
Also, 7 pounds sounds an awful little to me. I know I'm a young male, but stressing your muscles is perhaps the key ingredient in getting more muscle mass. Don't compromise yourself in regards to the osteoporosis (I don't even workout anymore after I've been diagnosed. I've been banned, or so to speak by my doctor.) but I think the problem is the weight you excerise with. 7 pounds is like 3.5kilograms.
I don't want to be the reason you break your wrist or arm, but as I said before, I really think it's the weight, or lack thereof that's preventing you from gaining muscle.
In order to gain muscle mass, you need to be in surplus, in regards of calorie intake. Also, I've had good results with protein supplements (+30 grams in addition to what I eat normally each day) this is easily achieved with pulverized whey protein which you mix with milk. One of my friends have used creatine, with good results he says. I never tried it myself however.
Also, 7 pounds sounds an awful little to me. I know I'm a young male, but stressing your muscles is perhaps the key ingredient in getting more muscle mass. Don't compromise yourself in regards to the osteoporosis (I don't even workout anymore after I've been diagnosed. I've been banned, or so to speak by my doctor.) but I think the problem is the weight you excerise with. 7 pounds is like 3.5kilograms.
I don't want to be the reason you break your wrist or arm, but as I said before, I really think it's the weight, or lack thereof that's preventing you from gaining muscle.
starfish81
11-09-2007, 11:10 PM
Champy: your doctor BANNED you from exercise??:confused: Then how are you supposed to preserve BMD? Does he/she think drugs are the only way to go?
osteoblast
11-10-2007, 12:15 AM
Starfish-interesting about the protein. I had heard the same thing about avoiding too much protein . I think my diet has been too low on protein. Did the dr. tell you how much protein to aim for day? Something else to research! Are you using hand weights and if so what weight are you using in each hand??
Champy- Thank you for bringing up the calorie issue. I think with the walking I am burning too many calories and recently having more trouble keeping the weight on. So, I am going to get a calorie book and some information on protein to see what I can do here.I do have a whey protein powder that I use each morning when I make a fruit smoothie- fruit, yogurt , protein powder mixed up in a blender. I get 22 grams of protein in the powder and an additional amount in the yogurt -probably 6 grams. I am not really sure how much other protein I get in the day, I need to count this up.About the seven pound weights. I am using a 7 pound weight in each hand thus lifting 14 pounds. On the 7pound weights, I think I can move this up to 8 pounds after about a month. I need to be sure to do this slowly. Did you know that I meant a total of 14 pounds. Yes, I still know it is not alot but I am working on it.
Do you have osteoporosis at age 20? If so, what is the cause and what do the docs think you can do??I hope that something can be done for you.
On the creatine, I am still looking into it. When I was researching this afternoon, I saw that there are clinical trials being done to see if creatine will help people with Parkinson's Disease. There are some positive indications that it may be helpful.
Also, I am doing some research on testosterone. Are you being given testosterone?
Champy- Thank you for bringing up the calorie issue. I think with the walking I am burning too many calories and recently having more trouble keeping the weight on. So, I am going to get a calorie book and some information on protein to see what I can do here.I do have a whey protein powder that I use each morning when I make a fruit smoothie- fruit, yogurt , protein powder mixed up in a blender. I get 22 grams of protein in the powder and an additional amount in the yogurt -probably 6 grams. I am not really sure how much other protein I get in the day, I need to count this up.About the seven pound weights. I am using a 7 pound weight in each hand thus lifting 14 pounds. On the 7pound weights, I think I can move this up to 8 pounds after about a month. I need to be sure to do this slowly. Did you know that I meant a total of 14 pounds. Yes, I still know it is not alot but I am working on it.
Do you have osteoporosis at age 20? If so, what is the cause and what do the docs think you can do??I hope that something can be done for you.
On the creatine, I am still looking into it. When I was researching this afternoon, I saw that there are clinical trials being done to see if creatine will help people with Parkinson's Disease. There are some positive indications that it may be helpful.
Also, I am doing some research on testosterone. Are you being given testosterone?
montesflus
11-10-2007, 12:28 AM
CHAMPY87:
Why has your doc ''banned'' you from working out? Didn't you (or your doc) know that walking is one of the best things you can do for osteoporosis. It stimulates both muscle and bone!!:D Walking is only one of many exercises and work out exercises that you can do to help stimulate your bones. Probably others will explain to you what these are, or you can just search online for ''osteoporosis exercises'' and you'll probably find loads of stuff on the subject;)
Why has your doc ''banned'' you from working out? Didn't you (or your doc) know that walking is one of the best things you can do for osteoporosis. It stimulates both muscle and bone!!:D Walking is only one of many exercises and work out exercises that you can do to help stimulate your bones. Probably others will explain to you what these are, or you can just search online for ''osteoporosis exercises'' and you'll probably find loads of stuff on the subject;)
Champy87
11-10-2007, 05:45 AM
I'm banned in the sense of no real weight lifting like benchpress and the likes. He does recommend that I still move as actively around as I can, so it's not like I sit around all the time :-)
It might stem from the fact that my case is ultra severe (Something like a -5 score in one of them.) so perhaps he wants to wait til Forsteo shows some results.
In regards to why I have osteoporosis? We don't know. Before the initial scannings, some doctors thought it might be bone cancer, but luckily they ruled that one out. It's not a metabolism disease either and nor is it a parathyroid tumor. We don't know, and I don't think we will either.
It might stem from the fact that my case is ultra severe (Something like a -5 score in one of them.) so perhaps he wants to wait til Forsteo shows some results.
In regards to why I have osteoporosis? We don't know. Before the initial scannings, some doctors thought it might be bone cancer, but luckily they ruled that one out. It's not a metabolism disease either and nor is it a parathyroid tumor. We don't know, and I don't think we will either.