Author: lobb.3

Muscle Loss and Aging

As aging occurs many experience the loss of strength, power, and balance, but why? The reason is sarcopenia. 

An elderly person sitting with their arms in their lap, hands clasped together

What is Sarcopenia?

Sarcopenia is a medical term for muscle loss. This naturally occurring muscle fiber loss starts around the age of 30. Muscle loss may begin at a rate of 3-5% and can gradually increase by 10% per decade. By the age of 80, up to 50% of limb muscle fibers can be lost.

Why is it important to understand muscle loss?

Muscle loss plays a key role in many day-to-day activities from climbing stairs to opening cupboards. Our limb muscles provide us with strength and stability to complete those tasks. Muscle strength is also a key component of balance. Maintaining muscle strength throughout life can prevent falls, the number one accidental cause of death in adults over the age of 65. Muscle strength also helps older adults maintain independence and quality of life.

How can one prevent muscle loss?

Poor diet and physical inactivity are risk factors for sarcopenia. Eating a nutrient-rich diet to support healthy aging and remaining physically active can go a long way toward preventing muscle loss. Although the body needs many nutrients to run efficiently, the following nutrients are specifically useful for preventing muscle loss and promoting healthy aging:

MyPlate
  • Protein – Takes care of cell repair and regeneration
  • Folate / Folic Acid – Decreases risk of dementia, stroke, and heart disease
  • Vitamin B12 – Assists folate to reduce risk of dementia, stroke, and heart disease
  • Vitamin D – Aids in calcium absorption, helps repair the nervous system, and aids the immune system
  • Calcium – Aids in blood pressure regulation, muscle contraction and blood clotting
  • Iron – Transports oxygen through the body, works with folate and vitamin B12 for DNA synthesis and protein transportation
Two older adults doing dancing or doing tai chi in a park

Exercise is important as well. There have been many studies done to determine which types of exercise are most effective for older adults, and Tai Chi has been identified as an effective way to maintain muscle mass because it helps with balance and skeletal strength. Other beneficial activities include swimming, yoga, Pilates, bodyweight training, and cardio training like walking or running. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity exercise each week, and walking 30 minutes five times a week is a good starting place. Exercise routines should be based on your personal needs and your primary care physician’s recommendation. Any activity is better than none!

Written by: Angela Manch, Dietetic Intern, The Ohio State University and Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by: Kathy Tutt, Family and Consumer Sciences Educator, Ohio State University Extension, Clark County

Sources:

Acclimate Nutrition (2022). Sarcopenia. https://sites.google.com/view/sarcopeniabasics/home

Fielding, R. (2021). Muscle Loss in Older Adults and What to Do About It. https://now.tufts.edu/2021/02/09/muscle-loss-older-adults-and-what-do-about-it

Lobb, J. (2021). Smart Eating for Healthy Aging. Ohio State University Extension. https://ohioline.osu.edu/factsheet/ss-207

U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd Edition. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Digital Wellness

an open laptop with a screen that reads "reset"

Recently, The Ohio State University added Digital Wellness to its Dimensions of Wellness to join the existing nine dimensions: career, creative, emotional, environmental, financial, intellectual, physical, social and spiritual wellness. Although each of these dimensions is separately named, it’s important to recognize that they overlap and are interconnected. All the dimensions contribute to one’s overall sense of well-being. If someone is not digitally well, for example, their behavior could impact their physical, social, and emotional wellness.  

According to the OSU Office of Student Life, “a digitally well person considers the impact of virtual presence and use of technology on their overall well-being by taking steps to create sustainable habits that support their values, goals, community, and safety.” One way to do this is to set healthy boundaries and limits around your use of technology and screentime. Consider the following question: most days, do you feel like you are in control of technology, or is technology in control of you? If you would like to take action and set more healthy parameters around your technology use, the OSU Chief Wellness Officer offers the following steps to move toward digital wellness:

  • Set limits on screen time. You can track your screen time through the settings of many devices or by using an app designed for that purpose.
  • Stay grounded and connected. Take time to disconnect from devices and connect with others “in real life”.
  • Show your best self. Before posting on social media, think about whether the content is hurtful or appropriate for yourself or others. 
  • Avoid Zoom fatigue. Take “camera off” breaks and stand up whenever possible.

Our OSU Extension Live Healthy, Live Well team has been talking about digital wellness for the past couple of years. If you are already practicing these behaviors or are looking to learn more, check out our articles on:

Digital Minimalism – defined as “a philosophy of technology use in which you focus your online time on a small number of activities that strongly support the things that you value, and then happily miss out on everything else”.

Digital Decluttering – much like a gardener regularly checks on and weeds their garden space, take the time to regularly stop and reflect on how your technology use contributes to your overall well-being and helps you to enjoy and find meaning in your social media use.

Digital Detoxing – regular, intentional unplugging to reap the benefits of technology while minimizing its harms.

However you practice or refer to digital wellness, take time today to assess how you use technology in your personal and professional life and how it contributes to your overall well-being, whether positively or negatively.

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Sources:

Melnyk, B. M. & Carson, M. (2022). A guide to conquering the digital world. Ohio State Alumni Magazine. https://alumnimagazine.osu.edu/story/digital-world-wellness

The Ohio State University Office of Student Life (2022). Digital Wellness. https://swc.osu.edu/wellness-education-and-resources/ten-dimensions-of-wellness/digital-wellness

Refrigerator Radish Pickles

a mason jar containing refrigerator radish pickles

What do you do with freshly harvested spring radishes? I typically just eat them raw with cream cheese or hummus or occasionally add them to a salad. This year, though, I was introduced to a tasty new way to prepare spring radishes: seasoned refrigerator radish pickles!

The recipe used as a template in making the video above is customizable. Rather than using dill, we added parsley. Rather than adding garlic cloves, we used fresh chives. We added the mustard seeds and red pepper flakes recommended in the recipe, then supplemented those spices with whole, black peppercorns and celery seed. Fennel seed could be another nice addition.

For the brine, we chose to use apple cider vinegar for added flavor. While apple cider vinegar has many purported health benefits, none are supported by good evidence. Registered Dietitians from the OSU Wexner Medical Center and the Cleveland Clinic caution that while apple cider vinegar is safe to use in small amounts, it is not intended for the treatment or management of medical conditions, and it is definitely not a cure-all.

Apple cider vinegar has a long history of being used to flavor and preserve foods, however, and it is ”appreciated as a culinary agent”.  We chose to use this flavorful vinegar in making the brine for our refrigerator radish pickles.  

After adding brine to prepared vegetables for refrigerator pickles, refrigerate them for at least 4 hours to allow flavor to develop; 24-48 hours is even better. Cooperative Extension resources recommend consuming refrigerator pickles within 2 weeks.

Quick pickled vegetables like radishes are great topping additions to salads, bowls, soups, and tacos, and are even a great simple snack. Will you give them a try today? If so, please leave a comment below sharing your favorite recipe and use for refrigerator pickles.

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Sources:

Cleveland Clinic (2021). Exploring the health benefits of apple cider vinegar. https://health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar/

Hoover, A. (2020). Apple cider vinegar myths and facts. West Virginia University Extension Service. https://extension.wvu.edu/food-health/cooking/apple-cider-vinegar-myths-facts  

Todini, K. (2020). Quick Dill Pickled Radishes. Fork in the Road. https://www.forkintheroad.co/dill-pickled-radishes/

Treiber, L. (2015). Refrigerated pickled spring vegetables. Michigan State University Extension. https://www.canr.msu.edu/news/refrigerated_pickled_spring_vegetables

Weber, M. (2019). Does vinegar have health benefits? The OSU Wexner Medical Center. https://wexnermedical.osu.edu/blog/does-vinegar-have-health-benefits

Written by: Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by: Alisha Barton, Family and Consumer Science Educator, Ohio State University Extension Miami County