I’m back in medical school for the third time - Mini Medical School that is. Right there in the front row taking notes on my iPad as preeminent faculty of the UC
Davis medical and nursing schools cover topics that ought to interest anyone who wants to age well. In fact, the population of our Sacramento community is very interested. Each year the free 6-week seminar draws hundreds more requests for seats in the auditorium than are available.
The star and host of the show is Dr. Michael McCloud, one of a handful of geriatricians in Northern California. Witty, wise and a master of the turned phrase he orchestrates the weekly sessions that range from nutrition and brain health to medicine and fitness - even an occasional talk on why beer is the perfect health food (as if anyone doubted that). The program is a unique offering of our local, prestigious medical school. One that, should students listen well, can change and improve the quality of our years in ‘Life’s Second Half.’
Week one included a thorough overview of nutrition that I summarize here so that you may further explore the nuggets of information. The caveat is, of course, do your research and consult with your own physician - I am a simple (my husband might disagree with that adjective) blogger and returning student, not a medical expert.
Less is More
The lesson delivered by Marilia Braun, PhD and outpatient dietician for UCD had at its core a message that many of us will find challenging to swallow - there is substantial research indicating that the amount of food we eat takes a significant toll on our health as we age. For example, as we grow older we have less lean muscle mass, the tissue that burns calories. Nonetheless, we persist in taking in the same amount of calories as when we were much younger. Is this denial or lack of education about the dynamics of the aging process? Whatever the source, there is now compelling scientific evidence that if we want enjoy a long life we need change our eating habits.
Following Super Bowl Sunday, this may be particularly distressing news. But, the loss of muscle mass, inactivity, hormonal changes and other factors mean that if we want to live long and well, the nachos and pizza and beer need to be put away and replaced with conscious eating and restricted calories. If that sounds distressing, consider this: according to Dr. Braun, research shows that a 25% to 60% reduction in calories can extend life by a full 50%. The diet also delays many age-related diseases - the kind that make us feel and act ‘old’ from the inside out and radically alter our enjoyment of life. Think arthritis, diabetes, cancer, osteoporosis, dementia and the host of disease demons we fear most.
What do we need in our bodies to thrive in the second half? Unless you are a serious athlete or a brawnet construction worker, about 1600 to 2000 calories a day. Carefully chosen calories that include the right grains, veggies, protein and good fats. Yes, it takes work and effort. But so do insulin shots, chemotherapy, recovery from stroke and heart disease and other changes we are forced to make in response to a medical crisis. Somehow, me thinks a restricted diet is less painful and far more promising.
Praise for Protein
Dr. Braun’s lecture also included five more recommendations - not requiring major lifestyle changes but clearly most effective when implemented within a calorie restricted diet (I’ll include links to more information about calorie restricted diets at the end of this blog). Her strategies include attention to protein intake. Too little protein can contribute to muscle loss (even when you are eating enough calories). And, muscle loss is inevitable when we become less active. She suggests “supplementation” of an additional 16 to 30gm a day, depending on your weight. Some top food sources for protein include chicken breast, top sirloin, pork loin, salmon and yogurt - but in far smaller portions than we generally eat.
Supplementing the Diet
Our aging bodies also need additional Vitamin D . Deficiencies in D can come from a variety of factors including the color of your skin (darker absorbs less D from sunlight than lighter skin). Increased intake of D may reduce occurrence of infectious diseases, diabetes, Alzheimer’s and related dementias, and mortality rates. The recommended dose is about 1000 to 2000 IU of D3 a day - depending upon the source (check out the links on this one).
Next on her list as Strategy 4 is making certain to get enough Omega-3 - an essential fatty acid that is known for anti-inflammatory qualities, production of insulin, acting as an anti-oxidant and other beneficial effects with polysyllabic medical names that only confuse us Muggles - so I won’t go there. According to Dr. Braun’s handout we don’t get nearly enough of this stuff - an average of 0.023 gm a day when the recommended intake is between 1.1 and 1.6 gm a day. Our bodies do not produce Omega 3 and the best sources are fatty fish such as salmon and sardines, halibut and tofu among other foods.
Strategy 5 is to include Probiotics in your diet - these “good bugs” strengthen the immune system, reduce inflammation, act positively on bowel function and reduce respiratory infections. We can spoon or slurp these miracle microbes in yogurt and kefir or by taking supplements.
Antioxidants are also critical to healthy aging. There is a whole host of benefits to the body and brain from antioxidants and they are found in may sources - fruits, grains, brightly colored vegetables, fish, meat and the convenient supplement. Wait! Did I fail to mention red wine and dark chocolate? (This diet isn’t all bad.) Antioxidants provide protection against the production of “free radicals” - those renegade incomplete atoms that cause damage - even wrinkles on the face can be a byproduct of free radicals production.
Let me also mention that a question about which supplements to choose from among the confusing array available provided a simple answer from our UC expert - Sam’s Club and Kirkland products are highly tested and well rated (and likely less expensive) than many other brands. Dr. McCloud adds that no matter where you purchase supplements, remember to check for a USP label and for companies that produce large quantities of products rather than a select few. (The FDA isn't yet involved in this sometimes controversial 'supplements' arena.)
This is a very abbreviated account of a Mini-Med lesson but I hope it inspires further research - along with a curiosity about the great community program sponsored by the UC Davis School of Internal Medicine.
Here are links to information about the topics presented in the Nutrition seminar. I’ll add more as the 2012 Mini-Med session continues:
Links from Dr. Michael McCloud:
Focused on physicians there is also a rich, no nonsense area for “patients and Families”
You are fantastic, Darby! I remember my time at the Mimi Medical School. So very valuable! Christine Begovich
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