As we get older, we tend to start losing muscle mass. In fact after the age of around 45 yrs old, we lose around 1% muscle mass each years, which means that by the time we are 65 yrs old, we may have lost a quarter of our muscle mass or even more!
This is an alarming fact to most people. In fact there is a medical term for this and this is ‘sarcopenia’.
Of course loss of muscle mass leads to a reduction of strength and even the onset of frailty later on. Frailty can in turn lead to a higher incidence of falls and fractures, the hip fracture being the most common.
But we can fight back against this quite easily with a two pronged approach.
The first is to eat plenty of protein. The recommended daily intake for protein is around 60 grams a day for a 70kg person(men and women). Most of us get this if our diet is good, BUT it is now well proven that a higher protein diet is necessary to combat this muscle wasting and the suggested intake of protein is nearer 90gms a day, not 60 gms. This new recommendation has been the subject of a major international conference called the ProtAge study, in which top international scientists collaborated together in coming to an overall conclusion about ageing and protein intake.
The second way of fighting back against muscle wastage is to remain active. The ‘use it or lose it’ saying is quite true when it comes to ageing and muscle mass.
Furthermore, if this exercise can be weight baring then this will be even better as this will help strengthen legs, vital in gait, posture and balance.
The very best form of exercise is called ‘resistance’ exercise, in which weights can used to stress the muscles. The muscles then want to recover afterwards and this is when they use protein from the diet or supplements, to rebuild themselves, so leading to enhanced strength over time.
More about this in our information on exercise later on.
The combination of both resistance exercise and a high protein intake is a proven combination to help inhibit sarcopenia or muscle loss.
See the detailed page on Prime Fifty Muscle Maintenance formula.
2/ Importance of Bone Health as we age
Bones are living tissue that includes the combination of bone tissue, nerves, cartilage and connective tissues, with blood vessels supplying important nutrients to the bones.
Only around 65% of bone is actual composed of hard mineral substances, with the rest being organic providing extra strength, durability and flexibility. Collagen is a key protein which is also present in bone and literally holds the calcium structure together, rather likes bricks and mortar.
By the time we reach 30 yrs, our bones have reached peak bone strength and mass, with post 40yrs being the start of bone mass decline. This is significantly speeded up in post-menopausal women, though men do not escape this bone loss with age.
In younger adults resorption and formation of bone is equal but as we age, the process of bone resorption ie loss, sets in, resulting in a loss of bone density.
Dietary calcium is needed to ensure that healthy bone is built. Failure to get enough calcium can result in severe bone loss with the result being osteoporosis. This can of course then lead to fractures.
Many diet studies across the world have shown quite conclusively that many over 50’s adults are not getting enough calcium….in addition there are even more that are not eating enough of that vital Vitamin D in their diet either, the combination of which is leading to greater risk of potential bone fractures.
Even if calcium is in plentiful supply, the calcium absorption is very much dependent on vitamin D and therefore it is also vital to get enough vitamin D too.
It is vital to ensure that both calcium and Vitamin D intake is at least as much as the recommended intake, though many scientists will also argue that an even higher dose of these nutrients is essential as we age. This is due to the fact that Vitamin D synthesis is typically less efficient as we age…in addition much of our Vitamin D is synthesized as a result of plentiful sunlight, something that we typically don’t get enough of.
Another key nutrient that is often forgotten about is Vitamin K , which plays a key role in the formation of bone and there is growing evidence that diets rich in Vitamin K could play a role in increasing bone density in people with osteoporosis, which in turn has been shown is some studies to reduce fractures too.
The Prime Fifty Bone Strength product contains not only calcium, Vitamin D and Vitamin K, but a range of additional bone relevant ingredients which are designed to support optimum health in your bone structure.
See the detailed page on Prime Fifty Bone Strength formula.
3/ Importance of Joint Health as we age
As we all age, our joints tend to give us pain from time to time and in some cases the pain can be considerable. But why does this happen as we get older?
In essence, at the end of each of our bones, is a smooth lining of protective cartilage and other soft tissues that also produce a liquid called synovial fluid. It is the combination of this soft cushion of cartilage and the synovial fluid that helps our joints remain mobile and healthy.
However with ageing, the cartilage can deteriorate from wear and tear and the protective membranes can tend to dry out, allowing the bones to start rubbing against each other. This in turn leads to inflammation and pain.
Arthritis is the most common form of pain in older adults and can affect knees, hips, hands, spine and sometimes shoulders.
Exercising to strengthen weakened muscles and move the joints will help improve function and also reduce pain.
In addition, there are a variety of nutrients that are used in joint health products such as glucosamine, chondroitin and hyaluronic acid. These materials are all implicated in the day to day function of healthy joints. Also the use of hydrolysed collagen has been shown in studies to contribute to joint health too, as it plays a major role in healthy connective tissues such as tendons and ligaments .
Micronutrients too have been shown by scientists to contribute to the maintenance and formation of connective tissues such as Vitamin C, Manganese and also Copper.
Finally there is another ingredient used, known as MSM (methyl sulphonyl methane) that can be used in some joint products, as it is known to play a role in supplying sulphur to the crosslinking process that occurs as part of the strengthening process of some joint tissues.
Prime Fifty Healthy Joints contains all the relevant ingredients to contribute to joint health, combined with other over 50’s relevant vitamins and minerals. In addition, Prime Fifty have used a highly soluble blend of minerals to help with absorption into the body in order to get the most from these key nutrients.
Furthermore, a patented ingredient called Bioperine has also been used to help enhance bioavailability of certain vitamins and minerals, making Prime Fifty the most targeted and advanced joint health product for the over 50’s.
4/ Energising and Overall Vitality
Staying active as you get older is probably the most important thing you will do, in order to have a long and healthy life, whether this is at pre- retirement and still working hard, or whether this is post retirement.
A failure to keep active as we age, can lead to an overly sedentary lifestyle, which if continued, can lead to rapid loss of muscle mass and strength and bring on the onset of frailty far too early on in life. No-one wants to lose strength and mobility as they age.
Keeping ones bones strong and ones joints as healthy as possible has already been discussed above. Also muscle health and overall strength is key to overall musculo-skeletal health and fitness, especially balance as this can prevent falls, which are more and more common as we age. Prime Fifty products are designed and formulated with the over 50’s in mind and their unique nutritional needs.
Maintaining energy levels through the day is more and more difficult as we age, so we need to ensure that our nutrition is healthy, as this is a major contributor to how we feel from day to day.
Getting those essential B Vitamins (and there are many types such as B1, B2, B3, B6, B12, folate and riboflavin) is important if we are to ensure that our energy producing metabolism is at its best.
Minerals too play a vital part in helping us generate energy efficiently. Such minerals include iron and magnesium. Iron of course is an integral part of haemoglobin, our oxygen carrier in our blood red cells, while zinc and magnesium also contribute by helping to maintain our muscles function efficiently.
Vitamin C also helps to increase the absorption of iron.
Prime Fifty comprises all the above, together with additional ingredients to help enhance bio-availability which means better absorption of these nutrients.