FeedYourFuture APD

Owner of Feed Your Future Dietetics. Dietitian and Nutritionist with over fifteen year’s experience in the fitness industry & represented Australia in climbing.

[WebMD @WebMD]

People with type 2 diabetes taking GLP-1 medicines may experience potentially blinding eye conditions as soon as the day after starting the drugs. What to know: https://t.co/3ztVyKt0kX

[Tom Coughlin @tecoughlin]

Diet and exercise recommendations for healthy aging ✅

Nutrition and exercise play a crucial role in optimising fitness and longevity for aging populations 💪

This new review outlined the key opportunities to employ for different age-related conditions 📚

Here are the key recommendations ⬇️

SARCOPENIA 💪📉

Exercise 🏋️‍♂️

👉 Progressive resistance-training
🗓️ 2 - 3 days/week
📊 1 - 3 sets of 8 - 12 reps
📈 60 - 80% 1RM

Nutrition 🥗

🍽️ High calorie protein-rich diet
🥤 Protein-related supplements
💊 High protein / calorie supplements if diet does not meet needs

MALNUTRITION 📉

Exercise 🏋️‍♂️

👉 Low-intensity resistance-training
🗓️ 2 - 3 days/week
📊 1 - 2 sets of 8 - 12 reps
📈 Light - moderate intensity

Nutrition 🥗

🍖 Protein intake 1.2 - 2.0 g/kg
💊 Essential amino acids
🥤 Whey protein
💊 Creatine

OBESITY 📈

Exercise 🏋️‍♂️

👉 Aerobic (🚶or 🏊‍♀️)
🗓️ 5 - 7 days/week
⏰ 30 - 60 mins/session

👉 Resistance-training
🗓️ 2 - 3 days/week
📊 1 - 2 sets of 8 - 12 reps
📈 Moderate intensity

Nutrition 🥗

🔥 Calorie deficit
🍖 Higher protein
🥦 Emphasise healthy dietary pattern

FALLS ⚖️

Exercise 🏋️‍♂️

👉 Balance + functional strength (🧘)
🗓️ 3 - 7 days/week
📊 1 - 2 sets of 4 - 10 exercises
📈 Progressive difficulty (incl. dual task challenges)

Nutrition 🥗

☀️ Adequate vitamin D
🥛 Adequate calcium
🍖 High protein intake

OSTEOPOROSIS 🦴

Exercise 🏋️‍♂️

👉 Weight-bearing resistance-training + moderate-impact activities
🗓️ 2 - 3 days/week
📊 1 - 2 sets of 4 - 10 exercises
📈 Moderate - high intensity

Nutrition 🥗

☀️ Vitamin D supplements
💊 Calcium supplement
🥛 Diet rich in fortified dairy products

COGNITIVE FUNCTION 🧠

Exercise 🏋️‍♂️

👉 Aerobic + multicomponent with cognitive tasks
🗓️ 5 days/week
⏰ 20 - 60 mins/session
📈 Moderate intensity

Nutrition 🥗

🍽️ Diet rich in antioxidants + omega-3 (e.g. Mediterranean diet)
💊 B vitamin supplements (if deficient)
💊 Consider creatine

FRAILTY 🩼

Exercise 🏋️‍♂️

👉 Multicomponent (aerobic + resistance)
🗓️ 3 - 5 days/week
📊 Resistance: 1 - 2 sets of 8 - 12 reps
⏰ Aerobic: 20 - 30 mins/session
📈 Start low, gradual progression

Nutrition 🥗

🥩 Protein intake 1.2 - 1.5 g/kg
🔥 Ensure energy balance
💊 Consider vitamin D + omega-3 supplements

Combining nutritional and exercise-related interventions are essential for aging populations‼️

This paper provides a great initial framework for practitioners to employ with this targets group ✅

[GutMicrobiota Health @GMFHx]

Could yogurt intake reduce colon cancer risk?

A cohort study of over 130,000 participants found a non-significant trend suggesting a differential association based on Bifidobacterium presence in tumors:

https://t.co/wmq3j7RhQS

[Kristie Leong M.D. @DrKristieLeong]

Avocado, roasted chickpeas, and pistachios on a bed of cauliflower rice w/turmeric seasoning. So filling!

[Dr Alo, DO, FACC @MohammedAlo]

❌ Incorrect for the 2000th time! Lowering LDL-C actually improves all forms of Neurodegenerative disease in a multitude of studies. Brain cholesterol has nothing to do with circulating cholesterol. Your brain makes it's own cholesterol. Here's all the data with live links to the studies:
https://t.co/bNf9MXuivm

[Stop Food Waste @Stop_Food_Waste]

Do you have mushrooms that need to be used up?

Why not add them to your Sunday brunch with this easy one-pan recipe from Good Food.

You find the recipe here: https://t.co/QuFfbmLKr9

[American Institute for Cancer Research @aicrtweets]

What's your favorite vegetable? Today's National Cancer Prevention Month challenge is to try a NEW vegetable! It doesn't matter if it's fresh, frozen or canned or if you eat it raw or cooked. Find some options to try on this list: https://t.co/modQYM9irM

[FeedYourFuture APD @FelthamAshleigh]

@coookwithchris Number 3 shows you have no idea what you’re talking about.

[Siim Land @siimland]

Taking collagen (15 g/day) while lifting weights could result in higher fat-free mass, bone density, muscle strength, and lower fat mass than lifting alone while getting a placebo

Results from a 12-week randomized controlled trial on ~72-years-old

https://t.co/TQQgpGoY0h

[Asker Jeukendrup @Jeukendrup]

Creatine supplementation and healthy ageing: https://t.co/PnqOLjJgtN

This blog outlines the potential role of creatine for combating age-related changes in skeletal muscle and bone health, as well as cognitive function and memory.

[Seafood Nutrition Partnership @Seafood4Health]

A recent study found omega-3 fatty acids could significantly reduce the risk of developing various cancers. Fatty fish, like salmon, are sources of these beneficial fats. Read more: https://t.co/w9PeMkKnwa

#science #seafood #omega3s #fattyacids #salmon

[Examine.com @Examinecom]

Each month, we summarize 150+ recent studies for our Members. You can read five of this month’s most favorited Study Summaries 𝙛𝙤𝙧 𝙛𝙧𝙚𝙚: https://t.co/efAUqrK353

Editor’s Picks (more in-depth summaries with graphics) are tagged with a highlighter.⁠

#examined #research

[Kristen Jakobitz @KristenJakobitz]

#HealthyEating #FunFact

[Examine.com @Examinecom]

ICYMI 🥜

[Nutrients MDPI @Nutrients_MDPI]

💐Welcome to read these papers about"Sarcopenia and Human Health
https://t.co/afA7ekE3Bz
https://t.co/yflxQpioLR
https://t.co/cQiCL13wyY
https://t.co/eUrCWXurIq
https://t.co/3bvegzos3T
https://t.co/RyXlVDy3JN
https://t.co/Qk078k9kH8
https://t.co/IyA8JmiomT
https://t.co/y1I8AdhZBJ

[Brad Schoenfeld, PhD @BradSchoenfeld]

Based on the current evidence, keto diets probably aren't a good idea if you're an athlete. @Jeukendrup

[FeedYourFuture APD @FelthamAshleigh]

@JemmaOHanlon @UniCanberra 👏

[FeedYourFuture APD @FelthamAshleigh]

@DrFrankLipman What is the research to define ‘leaky brain’? What you described seems to be an inflammatory state not a ‘leaky brain’

[Examine.com @Examinecom]

In this randomized controlled trial, supplementation with magnesium oxide improved some metabolic parameters in women with polycystic ovary syndrome.

Learn more: https://t.co/NC3Uqc3jVd

#examined #magnesium #pcos #women

[Kristie Leong M.D. @DrKristieLeong]

#Exercise helps preserve the energy powerhouses in side cells called mitochondria. Staying physically active helps preserve mitochondrial function. Studies show this may slow aging and lower the risk of neurodegenerative disease. #fitness #aging