u John
Bracken Highway
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Sarcopenia – reducing frailty and improving quality of life
T
he Honolulu-Asia Aging Study published in 2011 followed 2,239 men for 44 years, beginning when they were between 56 and 68 years of age. Re- searchers found that a healthy lifestyle, maternal longev- ity, height (shorter men lived longer than tall), and handgrip strength were associated with maximum lifespan. Handgrip strength is often used as a mea- sure of body strength, indicat- ing a physiological reserve that is protective against age-related disease, disability, and mortal- ity. Other tests related to mus- cle strength measured in the study included natural walking speed (faster was better), the ability to get up from the floor without hand support, and the number of times one could rise from a chair in 60 seconds (37 or more was associated with a
Nathan Zassman Natural Health
reduced risk of death). Forty-seven members of this study group became centenarians, living to at least 100 years. While physical activity, including regular aerobic and re- sistance exercise, is important for preventing sarcopenia, re- search has proven that insufficient dietary protein can result in losses of both muscle size and strength. In a four-year study of 2,425 people published in the British Journal of Nutrition, those over 50 who exercised and consumed less than 70 g of protein daily did not receive the expected mus- cle-building benefits and had reduced muscle mass. An es- timated 20% of those over 50 are not consuming adequate dietary protein.
Canada USA
Highway 10 from the International Peace Gar- den up to Riding Mountain National Park is now the John Bracken Highway.
“This is a tremendous honour to have bestowed on the Bracken name, a lasting tribute to our father and grandfather,” said Michael Bracken, grandson of the former premier. “He was a leader in many ways as the head of our family, a politician and an educator.”
Bracken was born in Ellisville, Ont., in 1883. He graduated from the Ontario Ag- ricultural College and served as a govern- ment employee until he became a professor at the University of Saskatchewan in 1910. Ten years later he took an appointment as principal of the Manitoba Agricultural Col- lege. In 1922, Bracken became premier of Manitoba and represented The Pas in the Manitoba legislature.
After his time as premier of Manitoba,
from 1922 to 1943, he entered federal politics. In 1943, Bracken became leader of the federal Conservative Party and stepped down from the leadership in 1948. Dur- ing his time, he had the word “Progres- sive” added to the party name. He served as chair of a royal commission on liquor laws of Manitoba. He was also chair of the Box Car Commission in 1959, established to investigate the distribution of railway cars. He was the author of two books, Crop Pro- duction in Western Canada (1920) and Dry Farming in Western Canada (1921). Bracken married Alice Wylie Bruce in June 1909, with whom he had four sons. The couple was inducted into the Manitoba Order of the Buffalo Hunt on their 50th wedding anniversary. Bracken retired to Manotick, Ont. He died March 18, 1969, in Ottawa.
“John Bracken entered politics at a challenging time for our province,” said Growth, Enterprise and Trade Minister Cliff Cullen, who spoke at the Brandon event July 21 on behalf of the premier. “His tenure as premier of Manitoba is impressive in its span and truly remarkable in its ac- complishments in weathering the economic climate of the time.”
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www.lifestyles55.net
Reduced muscle mass and strength can lead to a decline in balance and contribute to falls that are a primary cause of serious injury and death among older adults. Building muscle is essential to quality of life at any age, making it easier to perform the activities of daily living. In addition, regular exercise and movement, especially when combined with adequate protein, can help reduce the age-related pain of arthritis, improving mobility and independence. Protein = More Energy
Protein is not only critical for building muscle and strength. It also provides the building blocks for every cell in our body, and many find that they have more energy and feel better when they drink a protein shake or smoothie each day.
Protein powders made from grains, legumes and seeds, cow or goat whey are delicious when blended with water, almond, soy, or coconut milk. I recommend whey proteins from cows or goats raised without growth hormones. For- mulas that include digestive enzymes and probiotics im- prove assimilation and bioavailability. Pumpkin seed pro- tein is high in the amino acid L-tryptophan, required by the body to produce serotonin and melatonin which can help improve sleep and elevate mood. Proteins from grains and legumes are easier to digest and better tasting if they are fermented or sprouted. Choose an unsweetened product, or one that contains a natural low glycemic sweetener like stevia or monk fruit.
Studies show that regular exercise while maintaining proper levels of dietary protein can reduce the effects of sarcopenia.
Protein and Weight Loss: Protein is a critical component of any weight loss program, but results will be better if a protein supplement does not contain sugar or carbohydrates. Green Food Powders with Protein Powder: A great way to boost energy, improve circulation, and balance the immune system is to start each day with a super green food powder mixed with water. The vitamins, minerals, and ni- trates that occur in vegetables, microalgae, and grass juices can provide amazing health benefits (especially in the bed- room), but many find the taste profile to be a challenge. Vanilla-flavoured protein powders can improve the taste
of green food vegetable powders, boosting their health bene- fits with valuable protein. Vanilla proteins also combine well with frozen fruits to make delicious fruit smoothies. Some protein supplements are considered full meal replacements, containing a profile of essential vitamins, minerals, fats, car- bohydrates, fibre, and of course, the protein that your body needs.
Creatine: One of the most popular natural supplements for building muscle and enhancing athletic performance, re- cent research has also confirmed that with regular use, just 5 grams of creatine per day can help improve cognition and memory. Another study found that creatine was also protec- tive against brain injury if taken prior to the injury. Ashwagandha: In an 8-week placebo-controlled clinical trial, a group treated with 300 mg per day of ashwagand- ha (KSM-66) had significant increases in muscle strength, muscle size, and testosterone levels. Ashwagandha is an herb well-known as an adaptogen that helps the body deal with stress by reducing cortisol levels. Collagen: A 2015 study found that 15 g of hydrolyzed collagen protein per day significantly increased muscle strength and lean muscle in older adults with sarcopenia who did strength training three days a week, compared to those who consumed a placebo drink. Omega 3: The American Journal of Clinical Nutrition
found that omega-3 polyunsaturated fatty acids from fish oil have important muscle-building and physical performing benefits for older adults which can delay, prevent, or in some cases even cure sarcopenia.
Combined with regular exercise, a healthy diet supple- mented with protein, collagen, creatine, ashwagandha, and omega-3 can help maintain lean muscle mass, contributing to a longer, better, and more enjoyable quality of life.
Summer storms bring down power lines. These tips could save your life.
they can bring with them can wreak havoc on trees and power lines. Contact with a downed power line can be fatal. Discuss these life-saving tips with your family: • A downed power line is danger- ous and should be treated as an emer- gency. If you see a downed power line, call 911 immediately. • The air, the ground, as well as objects and water around a downed power line can be electrified and could cause electrocution. To be safe, stay a minimum of 10 metres away from a downed power line – about the length of a bus. • Never try to move a downed power line out of your way using any type of object. This could result in se- rious injury or death.
W
hile they can be fun to watch, summer storms and the intense wind and hail
dangerous to exit the vehicle. • Back the vehicle well away from contact with the line if it’s safe to do so.
• Call 911 and warn others to stay clear of the power line.
If it is not safe for you to stay in
Strong summer storms can wreak havoc. Watch for downed power lines.
• After reporting a downed power line, warn others to stay away. Also stay clear of low or sagging power lines. Travelling under or near these lines can be dangerous.
If you are in a vehicle accident that is in contact with a downed power line, follow these steps: • Stay where you are as it may be
the vehicle due to fire or other im- mediate danger, do not simply step out of the vehicle, as your body can make a path for electricity to the ground, electrocuting you. Exit the vehicle by following these steps: • Keep your feet together. • Hold your arms tightly at your
sides. • Jump without touching the ve- hicle and ground at the same time. • With your feet together, shuffle or hop away from the downed line. To learn more about electrical safety, visit
hydro.mb.ca/safety. Courtesy, Manitoba Hydro.
August 2016
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