How You Can Benefit from a Plant-Based Diet?

You are wondering if a plant-based diet is right for you in your 40s, how it will affect your blood glucose control, and its effect on protein intake for muscles. Since our aging bodies are not as efficient at processing nutrients, you want to know if your digestive system can handle it. To ease the transition, you can get support from plant protein based nutritional supplements (eg. Ensure Gold Plant Based). Variety is key and it is essential for seniors to have a well-rounded diet. But one of the main benefits of a plant-based diet is that it will have less opportunities for you to eat high cholesterol, saturated and trans ridden, and excessive sugar content food items and potentially ease later developing lactose intolerance.^{1, 2, 3, 4, 5, 6, 7}

Lowers Cholesterol and Supports the Immune System

Since a plant-based diet is bulked up with their water and fiber content, it slows down fat absorption into the blood. With being fuller longer, it helps you with regulating glycemic control (keeps blood glucose stable). Conditionally, since fruits and vegetables like citruses, bananas, tomatoes, beetroot, rice, and quinoa are rich in vitamins D, B, and calcium that help lower blood pressure. Improved blood flow results in better oxygen and nutrient distribution around the body, thus allowing muscle to grow and repair.^{1, 2, 3}

Part of the strength of your immune system falls upon the strength of the good gut bacteria and they need prebiotic fibers as food. Plant based diet provides an abundance of magnesium, iron, folic acid, vitamin B1, C and E, which are a few of the important ones that support the immune system by increasing the functionality of red blood cells. A combination of those vitamins and minerals help iron absorption, and the good gut bacteria relies on iron to function efficiently to fight off the bad ones.^{1, 2, 5}

Helps maintain weight and muscle quality

High fiber intake from plants induces a beneficial metabolic process, thus providing appetite regulation and improving lipid control. Especially for adults in their 40s where their body’s metabolism is less efficient, this can stop you from overeating. Coincidentally, this also reduces the desire to eat high cholesterol, saturated and trans-ridden, and excessive sugar content food. Compared to meat, pound-for-pound, plant protein items pack more nutrients without the calories and unhealthy fats and with also a high fiber content, it aids in digestion, keeps gut microbiomes healthy, and supports heart health. This means that you can get the nutrient for preventing muscle loss, Hydroxymethylbutyrate (HMB, produced when amino acid leucine is broken down from protein rich food) without the extra calories!^{1, 2, 3, 4, 7}

What should you eat?

All you have to remember is to not eat anything that has legs or swims. Anything from fruits, vegetables, tubers or starchy foods, and whole grains are all fair game. For example:

Breakfast, have: a bowl of whole grains, topped with fresh fruits like bananas, mangos, oranges, or anything seasonal. Add nuts for plant protein. Instead of an egg omelet, a sauteed vegetable medley of mushroom, sweet corn, carrots, and bok choy stem.^{2, 3}

Lunch: eat the same dishes you love, but replace the meat with beans, tofu, mushroom, or even gourd related vegetables.^{2, 3}

Snacks: Choose whole grain bread for toast and replace butter with olive oil, nut-based versions, or homemade crushed avocado paste. Gradually replace processed desserts with fruits like peaches, watermelon, apples, or mangos or homemade mixed fruit juice with pulp to retain fiber content.^{2, 3}

Dinner: Similar to lunch, replace the meat or dairy ingredients with plant-based alternatives. For originally meaty dishes, eggplant and pumpkin are worth substitutes. Luckily a plant-based diet gives you the opportunity to make your dishes colorful and creative with the natural bright colors of fruits and vegetables. Instead of a boring bowl of endless green lettuce, dress it up with baby spinach, microgreens, edible flowers, fresh and dried fruits, and homemade dressing for a 5-star home meal.^{2, 3}

 It is never too late to make a diet change and any type of healthy eating is good for you. Keep variety in mind to increase your success by going through a plant-based diet. If you are still worried about digestion, you can ease the transition with a plant based nutritional supplement. For example, the new Ensure Gold Plant Based formula comes in a delicious almond flavor to provide an alternative to dairy-based proteins.^{6, 7} Formulated with Triple Plant Protein blend of soy, rice, and quinoa to support muscle health, non-milk drinkers can enjoy the same muscle supporting benefits of Ensure Gold’s complete and balanced nutrition. With added HMB, 28 vitamins and minerals (12 of which support immunity^), and plant-based fat-blends with omega-3, 2 servings of Ensure can help meet your daily nutritional needs in addition to your regular diet to support heart, muscles, and overall health.

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References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/
2. https://www.vegkitchen.com/7-benefits-plant-based-diets-seniors/#:~:text=Increase%20Energy%20Level%3A%20Switching%20to,more%20energy%20throughout%20the%20day.
3. https://emoha.com/blogs/nutrition/plant-based-diet
4. https://aparadiseforparents.com/plant-based-diet/
5. https://modifyhealth.com/blogs/blog/micronutrients-why-they-re-important-for-gut-health-and-how-to-get-enough-of-them
6. https://abbottnutrition.com.my/products/ensure-gold
7. https://www.nutritionnews.abbott/healthy-living/aging-well/why-hmb-is-important-for-aging-muscles/

^     Ensure Gold contains protein, Vitamin A, B6, B12, C, D, E, Folate and selenium, copper, zinc and iron, that help support the normal function of the immune system)

Additional Readings:

1. https://www.sustain.ucla.edu/food-systems/the-case-for-plant-based/
2. https://www.health.harvard.edu/staying-healthy/the-right-plant-based-diet-for-you

Lifestyle practices to stay youthful

Many seniors have their go to method to stay youthful and fresh. Some use aesthetic cosmetics and beauty treatments to get the biggest beauty payoffs. But for a more lasting effect, change must happen from a biological level. From eating better to making exercise a regular part of your life to support your muscles, we will explore positive lifestyle practices to stay youthful.¹

Making exercise an absolute regularity

A muscle or body part that is worked out regularly, has a better response time and is more efficient at completing tasks. Making exercise an absolute regular has comparable results to cosmetics and beauty treatments. It is not only cost effective, if done right, it helps you fight against involuntary muscle loss due to aging (Sarcopenia) and improves stamina, thus making you feel younger. Exercise also improves the range of flexibility of body parts worked on so you are less prone to injuries from just turning around wrong. Your heart is also a muscle, so if it is not regularly worked out with, it will become weak and have to work harder to pump blood. NoExercising not only affects musculoskeletal mass, your nervous system, blood vessels, bone quality, and immunity will be affected due to lack of proper blood flow.^{1, 2}

Nurture and healthy choices

Seniors who want to feel more youthful should prioritize eating at least 3 servings of high quality protein rich foods a day to counteract the body’s diminished efficiency of using it due to aging. Protein is what supports the maintenance of muscle and improving strength. Muscles that are well nourished, are more functional, thus helping a senior maintain independence. Stronger muscles help with posture and a part of looking youthful is self presentation.^{3, 4}

Even on the best of days, food alone is not enough and seniors need the help of nutritional supplements. Nutritional supplements like Ensure Gold with HMB are backed by over 50 clinical studies and 30 years of scientific research to provide a senior with a complete and balanced diet. Hydroxymethylbutyrate (HMB) is produced by the body when it consumes protein. HMB slows muscle aging by supporting its resilience. Since HMB is found only in very small amounts in food, it is difficult for a senior to consume enough servings. Just two servings of Ensure contains 1.5 grams of HMB, equal to the same amount received from 750 slices of fish, t is a convenient nutritional support in making healthier choices.^{3, 4, 5, 6}

Destressing and prioritizing good sleep

One of the most important foundations of staying youthful is minimizing stress and a good night’s sleep. A good way to destress is to take short breaks from daily tasks, sit down, walk around, or do some stretches to relieve discomfort. You are also most likely to be less stressed if you have had a good night’s rest. Sleep is restorative by giving your skin and body a chance to turnover stress free. The less sleep a senior has, the body has less time to recover from the day’s stress, thus exhausting the cells to burn out faster. The best way to get a good night’s sleep is to be physically active during the day and make healthy diet choices. Healthy lifestyle changes are for the better. It can help you fight against rapid aging, especially in the muscles, and improve strength so that you can enjoy life more well into your late 60s.^{1, 2}

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References:

1. https://www.onlymyhealth.com/vigorous-lifestyle-changes-to-counter-ageing-1389785588
2. https://www.health.com/fitness/15-ways-exercise-makes-you-look-and-feel-younger
3. https://khn.org/news/why-older-adults-should-eat-more-protein-and-not-overdo-protein-shakes/
4. https://www.healthline.com/nutrition/foods-that-support-healthy-aging#TOC_TITLE_HDR_2
5. https://abbottnutrition.com.my/products/ensure-gold
6. https://www.nutritionnews.abbott/healthy-living/aging-well/why-hmb-is-important-for-aging-muscles/

Muscles: Lose it or use it

Starting from your 40s and well into your senior years, some feel that it is the time to abandon the gym and trade in fun trendy workouts for sitting at home and reading the morning newspaper. Use it or lose it, physical activity really has no age limit. If you do not maintain your muscles, you can worsen age related muscle loss (Sarcopenia). Though it may not feel that easy at first, a little guidance, supporting food and supplements with high quality protein regimen (eg. Ensure Gold with HMB for muscles), you can have a healthy future.^{1, 2, 3}

Stimulate, Don’t Annihilate

Diving right into working out as hard as you did in your youth will strain your knees, wrists, and cramp muscles. A doctor can perform some stress tests and determine what kind of movements are right for you or your loved one. Start with light weights or weight free aerobics and gradually increase sets, repetition numbers, and difficulty. To reap the benefits of a good workout, hydration, high quality proteins, nutrients, and sleep are important. A sufficient amount of each allows a body to fight fatigue, repair & regrow muscle into muscle memory.^{1, 2, 3}

Stretching is Important

Static stretching is where you either lie down, sit, or stand and hold a body part at a certain position for a period of time. Though this type of stretching does not directly build muscles, it can prevent muscle and nerve injuries. You may not have symmetrical flexibility, so stretching will get the part that needs it used to moving a certain way and retain fluidity. Post exercise stretching brings heart rate back down slowly and reduces the accumulation of lactic acid (produced when muscles are low in oxygen and energy) that causes soreness.^{1, 3}

Take a hard look at your diet

Your metabolism gets slower as you age due to natural loss of muscle mass, so consuming higher quality nutrients is ever more important. Eat a rich variety of colorful fruits (Carotene, vitamin D, C, E for healthier muscle response), vegetables (vitamin K, magnesium, calcium for muscle resilience), whole grains (fiber & carbohydrates for energy and sustenance), and lean meats & fish (omega 6 & 9, high quality protein HMB – Hydroxymethylbutyrate, a metabolite of leucine, to build and repair). But if you or a loved one feels that they are not getting enough nutrients from food, there is no shame in getting support from nutritional supplements. For example, supplements like Ensure Gold with HMB, backed by over 50 clinical studies, have 1.5 grams of HMB per two servings to fully protect and support muscles. Muscle building is possible well past your 40s with a focus on regular exercise, good nutrition, and a little bit of Ensure Gold with HMB. The key is to start early well before your senior years and keep on moving with appropriate nutrition to support.^{1, 2, 5}

Reference:

1. https://muscleevo.net/building-muscle-after-40/
2. https://www.dumblittleman.com/build-muscle-after-40/
3. https://www.menshealth.com/fitness/a19532101/build-muscle-over-40/
4. https://reboundphysicaltherapy.com/stretching-after-exercising/
5. https://abbottnutrition.com.my/products/ensure-gold

Protein Power: Why it is important in your diet beyond 40

A high protein diet seems more fitting for an athlete, but it is appropriate for a regular person starting from their 40s as our bodies get less efficient at processing it when older.⁵ The main reason is to counteract the biological muscle loss process called sarcopenia and maintain independence.¹ High quality protein choices range from eggs, milk, lean meat, lean poultry, fish to soybeans, tofu, tempeh and legumes. For those with a limited diet, supplements can be an option.^{5, 6} So long as they have key nutrients and high quality proteins like Hydroxymethylbutyrate (HMB) for best muscle preservation results. Examples of such oral nutritional supplements are Ensure Gold with HMB for those who like dairy taste. And for those who are completely vegetarian or do not like the taste of milk, the new Ensure Gold Plant Based is made from soy, rice, and quinoa proteins with a taste profile formulated for Asian consumers with Almond flavor.^{1, 2, 4, 7}

How much more protein do you need?

Every cell in your body relies on protein to help the body function as a whole. Even if you think you are eating enough meat, more than 40% of people over age 50 consume below the minimum daily required amount. If your body does not get enough protein it requires, it will consume from reserves in the body, accelerating muscle loss. It is more concerning for adults over the age of 40 who are prone to injuries, have had major surgeries, or have other chronic health conditions that affect vision and balance. The muscles that are the first to go are from your legs and arms, which leads to loss of balance, grip, and stamina.^{1, 3, 6}

Various health agencies like the World Health Organization (WHO) around the world, recommend about 0.8 g of protein per kilogram of body weight per day. For example, a 68 kg person should consume 55 g of protein daily. Since older adults have diminished processing power, they may need three times the amount or 1.0 to 1.3 g of protein per kilogram of body weight.^{3, 6}

The best protein sources and ways to add to your meals

Figuring out what food item has protein is really simple and you are most likely already eating a couple of servings of it daily. The best food sources that would provide high quality protein are eggs, milk, lean meat, lean poultry, ocean fish, soybeans, tofu, tempeh, legumes, and nuts to name a few.^{1, 3, 5, 6}

Eggs – with about 6 grams of protein per egg and since modern day production has enrichment technology, eggs are an easy way to get your protein. Have eggs hard boiled, as an omelet, or in fried rice to get your other nutrients as well in one go per meal.^{5, 6}

Tuna – a moderate serving of tuna has an average 25 grams of protein. When available, the fresher the tuna, the higher quality the protein is for grilling, backing, or boiling and adding to salads for meals.^{5, 6}

Cottage cheese/paneer – you will get about 12 grams of protein and a good amount of bone supporting calcium per ½ cup of cottage cheese. Dress up salads, add savory touch to curries, grill with spice rubs, or eat it plain with toast.^{5, 6}

Edamame or fresh soybeans – Not only does 1 cup of this option give 26 grams of high quality protein, it is packed with blood flow supporting iron. 1 cup of edamame also provides you with ⅓ daily fiber, so not only is it nutritious, it will also keep you fuller for longer. Soybeans are also one of the best food item sources for precious HMB for muscle health.^{2, 5, 6, 7}

Almonds – 6 grams of protein per ¼ cup, almonds are rich in heart healthy fats and a crunchy way to add calcium to your snacks, breakfast cereal, or salads in place of fried peanuts.^{5, 6}

Rice & Quinoa – Brown Rice clocks in at 5 grams per cup vs 8 grams per cup for Quinoa. Comparatively, quinoa has higher protein content, but brown rice is higher in fiber. Both each have their own set of essential amino acids and micro nutrients, so have a serving ½ and ½ of both per meal for a more balanced nutritional intake for grains portion of the meal.⁸ 

Getting adequate protein each day can help you retain lean muscle for strength, however, to get the daily all-important HMB, you would have to eat 6,000 avocado servings. For this, supplements can be an option, so long as they have key vitamins, minerals (Vitamin D, B, C, E, A, Calcium, Omega 3 & 6) as well. Examples of such oral nutritional supplements are Ensure Gold with HMB for those who like dairy taste. And for those who do not or are completely vegetarian, the new Ensure Gold Plant Based which is made from soy, rice, and quinoa proteins is an alternative. Rated as the no. 1 Nutritional Supplement Drink In the world^, a regime of Ensure Gold with HMB can help improve muscle strength in 8 weeks*. Also formulated with a total of 28 vitamins and minerals, 12 of which support immune function^#, Ensure provides the right nutrients in the right amounts to maintain an active lifestyle.^{1, 2, 4, 7}

References:

1. https://ensure.com/health-articles-tips/nutrition/power-protein
2. https://www.ensure.abbott/za/products/ensure-gold/
3. https://www.verywellfit.com/protein-needs-of-older-people-2223581
4. https://abbottfamily.com.sg/brands/ensure/ensure-gold-hmb-liquid
5. https://www.ensure.abbott/za/tips-on-how-to-maintain-muscle-strength/protein-rich-foods/
6. https://homecareassistance.com/blog/protein-tips-for-senior-diet
7. https://www.nutritionnews.abbott/healthy-living/aging-well/why-hmb-is-important-for-aging-muscles/
8. https://share.upmc.com/2018/04/quinoa-vs-brown-rice-nutrition/#:~:text=Protein,packs%208%20grams%20per%20cup.

^    Source Euromonitor international Limited; Consumer Health 2020 edition, per Supplement Nutrition Drinks category definition, retail value sales, RSP, 2019 data

*     Edington J et al. Clin Nutr. 2004 Apr;23(2):195-204.

#    Ensure Gold contains protein, Vitamin A, B6, B12, C, D, E, Folate and selenium, copper, zinc and iron, that help support the normal function of the immune system)

Earth (Plant Based) Protein for Muscle Health

Choosing a natural earth plant-based diet is not radical in this day and age. The health benefits of going vegan or vegetarian are becoming more well-known among health and wellness advocates. Its influence has even reached athletes and muscle builders. Seniors, in fact benefit from choosing a natural earth plant-based diet as a way to combat sarcopenia, a phenomenon known as muscle loss which begins at age 40. Will they be able to get the same high-quality protein from plant sources to support strength? The answer is yes and today we will weigh the benefits of plant-based proteins and share the best food source options, including nutritional supplement options (e.g., Ensure Gold Plant Based).^{6, 7}

Balancing Plant Protein and Meat Protein

There are around 20 different amino acids the body uses to build protein and support muscle health.¹ It is the essential amino acids that a senior need from food and it is available from both plant based and animal proteins. Though a single source of meat is efficient at providing B vitamins, D vitamins, and Zinc for muscle protection compared to a single plant based protein source, eating other plant varieties also makes up for it.^{2, 3} Although there are studies that show too much meat can cause high cholesterol and strain the kidneys,¹ eating it in moderation is still better that omitting it completely. An even better practice is incorporating plant-based proteins in a senior’s diet which comes with plenty of fiber, healthy starches, and water content to be more filling and lower in fat.^{3, 4}

Transitioning to a Plant Based Diet

When going vegetarian, there are a few key nutrients to look out for. Along with plant-based protein foods, be sure to include vegetables, like kale and spinach, which are rich in calcium. Calcium is important for bone strength and healthier bones are able to produce healthier red blood cells for circulation that improves muscle quality.^{2, 4} Research which plant-based protein or other plant food sources have the most Vitamin B12. It is one of the most important vitamins to help process protein and fat to build muscles. Seniors need more than ever because with aging, the body also becomes less efficient at absorbing nutrients.^{1, 2, 5}

Best Sources

Meat or plant-based protein, it is the quality of the protein in the source that matters. Here are examples of food items that can provide the best plant-based protein for seniors looking to find the balance between meat-based and plant-based proteins in their diet.

Soy and legumes –

Beans, lentils, chickpeas, and soy products such as tofu, tempeh, plain soy beans, edamame (young green soybeans), soy milk have about 8g to 15g of protein per ½ cup.^{3, 4, 5}

Whole grains & nuts –

Packed also with filling fibers and healthy carbohydrates, protein content of Quinoa is 8g/cup cooked, whole grain bread is 6g/slice, wild brown rice is 7g/cup cooked, almonds 6g/ounce.^{3, 4, 5}

Vegetables & Fruits –

Broccoli, spinach, asparagus, potatoes, sweet corn 5g/cup cooked; guava, mulberries, nectarines, bananas 2g to 4g per cup. These sources are also rich in Vitamin C, K, iron, potassium, antioxidants, and prebiotic fibers that feed good probiotic bacteria in the gut that support the immune system.^{4, 5}

Supplements – Seniors who choose a plant-based diet have to make an effort to eat larger quantities and varieties of plants to target daily micronutrient requirements such as Vitamin B12, D, Iron, and Zinc. When it comes to milk options, seniors who follow a plant-based diet, are faced with a challenge of finding options.

That is why Ensure, the number 1 Nutritional Supplement Drink in the world^, has developed a new plant-based formula, Ensure Gold Plant Based. Made with protein from soy, rice, and quinoa, it comes with great almond taste. 6 scoops per serve with a meal restores appetite and strength in 8 weeks*. It is also lactose-free—a natural solution to seniors’ GI Issues—and contains Omega- 3 fatty acids that improve cell immunity function. Enriched with the best muscle preserving plant based HMB (Hydroxymethylbutyrate) plus 28 vitamins and minerals, a vegetarian diet senior can fully support their muscle health without having to consume meat-based alternatives.^{6, 7}

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^Source Euromonitor international Limited; Consumer Health 2020 edition, per Supplement Nutrition Drinks category definition, retail value sales, RSP, 2019 data

*Edington J et al. Clin Nutr. 2004 Apr;23(2):195-204.

References:

1. https://www.healthline.com/nutrition/animal-vs-plant-protein#TOC_TITLE_HDR_4
2. https://www.fivestarseniorliving.com/blog/are-plant-based-diets-safe-for-seniors-and-why
3. https://sharonpalmer.com/fueling-plant-protein-and-activity-to-help-preserve-muscles-during-aging/
4. https://www.house-foods.com/eat-happy/10-best-sources-of-plant-based-protein-by-whitney-e.-rd
5. https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#TOC_TITLE_HDR_18
6. https://www.facebook.com/watch/?v=1174639649667109
7. https://ensure.com.vn/san-pham/ensure-gold-green-health