Sarcopoenia is the degenerative loss of skeletal muscle mass, muscle quality and muscle strength that occurs with advancing age. While muscle loss is a natural part of aging, there are steps that can be taken to reduce it. Researchers suggest that a combination of resistance exercise, HMB and essential amino acids may help people maintain muscle health.
For their analysis, the researchers examined PubMed and Dialog medical research databases for studies published between January 2000 and October 2013. They measured the prevalence of sarcopenia, as well as the efficacy of physical interventions and nutritional supplementation in improving the symptoms of sarcopenia.
They found that resistance training was effective at improving muscle strength and physical performance. They also found that nutritional supplementation with leucine and HMB may improve muscle parameters.
Based on their findings, the researchers recommend supervised resistance exercise and supplements of essential amino acids with leucine and HMB to help people maintain muscle mass as they get older.
Researchers from the European Union Geriatric Medicine Society conducted this study. It was published on September 21, 2013, in the journal Age and Ageing.
Leucine is an essential amino acid that stimulates skeletal muscle protein synthesis, which starts the muscle building process. It is not, however, the only nutritional supplement that can help build muscle. Previous studies suggest that diary protein and creatine (which is found in red meat and supplemental form) may help as well.
HMB is a metabolite of the amino acid leucine. Recent studies have found that it may reduce the risk of sarcopenia and help support physical strength and functionality.
Memory, attention, and energy all start to decline as we get older. A recent study suggests that taking curcumin supplements may improve attention, fatigue, and working memory in mature adults.
Participants in the study included 60 healthy people between the ages of 60 and 85 who were given either 80 mg of curcumin or a placebo every day for four weeks. One hour after taking the supplements, the researchers tested attention and working memory and found that the curcumin group showed improvements in both.
Working memory and fatigue were also improved in the curcumin group following four weeks of supplementation. The curcumin group experienced an average 1.82% decrease in fatigue following a mental challenge, while the placebo group had a 17% increase in fatigue. Additionally, measures of calmness and contentedness were higher in the curcumin group.
Researchers from the University of Melbourne conducted the study. It was published on October 2, 2014, in the Journal of Psychopharmacology.
Curcumin has been used in folk remedies for years to ease menstrual cramping, help heal wounds, and to improve the appearance of skin. Recent studies have suggested that it may also protect against prostate cancer, Alzheimers, diabetes and arthritis. All of these benefits are attributed to the anti-inflammatory properties of curcumin.