Exercise Safety with Multiple Sclerosis

Exercise Safety with Multiple Sclerosis

 

 

 

 

 

 

 

 

 

 

 

 

What is Multiple Sclerosis?

Multiple Sclerosis (MS) is a disease of the central nervous system. This system is comprised of the brain and spinal cord and, when it is compromised, it can be disabling. Essentially what happens is that the immune system attacks the protective covering on nerve fibers which disrupts the communication between the brain and the rest of the body. The affected nerves will vary from person to person, so not all people with MS will exhibit all of the same symptoms.1  

What Do Symptoms Look Like?

The most impacted function with Multiple Sclerosis is movement. Numbness or weakness in the limbs, tremors, and an unsteady gait are among the most recognizable symptoms. Vision, speech, sexual, bowel, and bladder problems are also known to occur.1

Exercise with MS

Muscle weakness, balance and coordination problems, dizziness, and difficulty breathing can make exercise a significant chore for people with Multiple Sclerosis. However, activity is still very important. Common MS treatments and inactivity can render people with this disease more susceptible to developing osteoporosis, which can make balance and coordination issues an even greater concern. This can be prevented or slowed, however, through physical activity and proper nutrition.2  

A 2004 study found that, even though cases of MS vary across patients, exercise programs designed to increase cardiorespiratory fitness, muscle strength, and mobility can enhance a patient’s quality of life while also reducing the risk of secondary disorders.3 However, it’s important to adhere to exercises that are safe.  

 

A publication by BMC Neurology identifies a number of practical and beneficial exercises for patients with MS. An important preface to their findings is that each exercise program should be designed to address a patient’s specific goal and should take into account a person’s baseline impairments and capabilities. Only a healthcare professional can provide the appropriate fitness routine for your needs, but generally, these aspects of training are known to hold benefits for patients with MS: 
  

  1. Aerobic Training: Low to moderate intensity aerobic training is effective on cardiovascular fitness, mood, reduction of fatigue, and overall quality of life. Examples include bicycling, aquatic exercise, and treadmill walking. Rowing and running are also potential options but only for patients with proper functioning.4
     
  2. Strength Exercises: For MS patients, supervised resistance training is safer than unsupervised training, and the use of weight-machines is safer than the use of free-weights. It is also important to prioritize the lower body because that is where the strength deficit is usually greater. Examples of strength exercises include the seated leg press, seated hamstring curls, knee extensions, shoulder press, chest press, and lat pull-downs. As a note, seated exercises are the safer option when compared to standing exercises.4
     
  3. Flexibility Exercises: These types of exercises are important to enhance mobility and improve balance and posture. Slow, gentle, and prolonged stretching is recommended before and after exercise with a particular focus on spastic muscles (tight or stiff muscles). Yoga and tai chi classes may be options for patients with higher functioning.4
     
  4. Balance and Coordination Exercises: Exercises that challenge balance can be very helpful. It is important that a stable support is available or that patients exercise in water. Water exercises provide support that help protect participants from dangerous falls.4  

Common Concerns

As with all new exercise routines, it’s important to know when to stop. You can help protect yourself from injury if you are attentive to how your body is feeling with each movement. When it comes to Multiple Sclerosis, there are a few more things to keep in mind. 

  1. Heat Intolerance: Heat stress caused by exercise can exacerbate the symptoms of MS. For this reason, heat-sensitive patients are encouraged to exercise in air-conditioned rooms, to perform water-based exercises, and to avoid exercising during the hottest part of the day.4
     
  2. Fatigue: Exercise can make symptoms of fatigue worse in MS patients.4 This is part of why it’s important that you don’t push yourself to exhaustion. It can be dangerous to do so, especially if you are using free-weights. In the grand scheme of things, exercise can actually help improve symptoms of fatigue,4 but it is important be aware of your limits during exercise.
     
     
  3. Risk of Falling: It is advised that patients who are at risk of falling be monitored during exercise.4 A fall is a risk not worth taking, so it is important to have non-slip surfaces in areas of aquatic activities and to take precautions during any form of exercise. 

What is your approach to exercise with MS? Share your thoughts in the comments below! For more articles like this one, and to stay in-the-know on important health and nutrition topics, subscribe to our newsletter to receive monthly highlights from the Living Healthy Blog. 

SOURCES 

  1. “Multiple Sclerosis.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 19 Apr. 2019, https://www.mayoclinic.org/diseases-conditions/multiple-sclerosis/symptoms-causes/syc-20350269. 
  2. Pietrangelo, Ann, and Kristeen Cherney. “The Effects of Multiple Sclerosis on Your Body.” Healthline, 2018, https://www.healthline.com/health/multiple-sclerosis/effects-on-the-body#7. 
  3. White, L.J. & Dressendorfer, R.H. Sports Med (2004) 34: 1077. https://doi.org/10.2165/00007256-200434150-00005  
  4. Halabchi, F., Alizadeh, Z., Sahraian, M. A., & Abolhasani, M. (2017). Exercise prescription for patients with multiple sclerosis; potential benefits and practical recommendations. BMC Neurology, 17(1), 185. https://doi.org/10.1186/s12883-017-0960-9  

What You Should Know About Women’s Depression

What You Should Know About Women’s Depression

International Women’s Day

This Sunday is International Women’s Day. The day is dedicated to women’s rights, to recognizing key achievements, and to acknowledging all that still needs to be done. We’d like to contribute to the day’s spotlight on women by discussing an important piece of women’s health: mental health. 

Depression affects both men and women, and it’s not just a bad case of sadness. It doesn’t always have a reason and isn’t gender, age, or lifestyle exclusive; it happens to everyone.  

Our focus is on depression today because of its prevalence. We hope that all readers can benefit from today’s article but would also like to note that this issue is more present among women than it is among men. This is likely due to certain biological, hormonal, and social factors that are unique to women.1 It’s an appropriate time to bring the discussion to the table and to offer up some helpful information. 

Is Depression Normal?

No. Depression is not just a part of life or something you have to live with. It’s a medical condition with many models of treatment. Yes, depression is common, but it’s also serious. It’s important to remember that sadness and grief are normal and healthy parts of the human experience. Only your healthcare provider can help you determine whether your symptoms indicate depression, but if you would like to reference a description of potential symptoms, you can find one here 

Will it Go Away on Its Own?

Depression typically requires treatment, either in the form of therapy (which isn’t scary or something to be ashamed of by the way), medication, or sometimes a combination of both. A statement from an article by the National Institute of Mental Health deserves to be reiterated here:You can’t just ‘snap out’ of depression. Well-meaning friends or family members may try to tell someone with depression to “snap out of it,” [or to] “just be positive,” but depression is not a sign of a person’s weakness or a character flaw.” Often, the reason a person is depressed stems from something that’s out of their control (like a biological, psychological, or environmental factor)1. 

Why Do Women Experience Depression More Than Men?

The Mayo Clinic offers a nice breakdown of the various elements that make depression more commonplace among women. It demonstrates exactly what it means to have biological, psychological, and environmental factors in play. We will briefly describe them here, but if you would like to read about them in greater detail, you can read the Mayo Clinic’s article on Depression in Women.

Puberty

Certain factors that emerge during puberty, like sexuality and identity issues, conflicts with parents, and increasing pressure to achieve in various areas of life, contribute to the emergence of depression. These factors apply to boys as well, but because girls typically reach puberty earlier, they are likely to develop depression earlier; this depression gender gap may continue throughout life.2 

Premenstrual Problems

Most of the time, premenstrual syndrome (PMS) symptoms are minor and short-lived. Some women, however, experience severe symptoms that are significantly disruptive to their lives. This increased severity turns PMS into a type of depression that generally requires treatment.2 

Pregnancy

Dramatic hormonal changes during pregnancy or during attempts to become pregnant can contribute to depression. There are also many other lifestyle, relationship, work, and social factors associated with pregnancy that play a role.2

Post-Partum Depression

Many new moms experience sadness, anger, and irritability after giving birth, but serious and long-lasting depressive symptoms may point to post-partum depression. This occurs in about 10-15% of women.2 

Peri-Menopause and Menopause

The erratic fluctuation of hormone levels can increase the risk of developing depression. Other factors like poor sleep and weight gain also play a part.2

Life Circumstances and Cultural Stressors

Unequal power and status, work overload, and sexual or physical abuse, also contribute to depression in women. These factors occur in men too, but usually at a lower rate.2 

What to Do if You or Someone You Know is Exhibiting Signs of Depression

For the person experiencing depression, the most difficult part of treatment is recognizing the need for it and seeking help. A good first step is to talk to your doctor. They can help assess your symptoms and point you in the right direction. 

If you would like to help someone who is struggling with depression, the best thing you can do is to be present. Show your support by listening and asking how you can help. Sometimes the preferred help is simply that you sit with them for a while. Avoid giving unsolicited advice, minimizing the problem, or trying to “fix” how the person is feeling.  

Depression is not to be taken lightly, and the risk of suicide is very real. If you believe your loved one is at risk for suicide, do not leave them alone. In the U.S., call 911 or the National Suicide Hotline at 1 (800) 273 – 8255. The new 3-digit national crisis hotline (988) is not yet active. In Canada, call the Canada Suicide Prevention Service at 1 (833) 456 – 4566. For anywhere else in the world, visit the International Association for Suicide Prevention to find resources and helplines for wherever you are. 

For more articles like this one, read our article on the Elimination of Violence Against Women. To stay in-the-know on important health and nutrition topics, subscribe to our newsletter to receive monthly highlights from the Living Healthy Blog! 

Sources  

  1. “Depression in Women: 5 Things You Should Know.” National Institute of Mental Health, U.S. Department of Health and Human Services, https://www.nimh.nih.gov/health/publications/depression-in-women/index.shtml  
  2. “Women’s Increased Risk of Depression.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 29 Jan. 2019, https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression/art-20047725  

10 Ways to Take Advantage of the Increasing Daylight

10 Ways to Take Advantage of the Increasing Daylight

Spring is rapidly approaching and, with it, those longer days of sunshine! With the exception of Hawaii, a large majority of Arizona, and a handful of U.S. territories like Puerto Rico and Guam, the clock will shift forward by one hour this Sunday, March 8th 

With more daylight, you can do a lot more with your evening hours. To enjoy that benefit, you’ll have to exchange your crisp blue morning for a darker one. Here are some tips for how to adjust to the darker morning, and how to make the most of your longer evening. 

Your Sleep Schedule

Your sleep schedule is getting thrown off again, when it seems you’ve only just gotten used to the new routine. Your circadian rhythm regulates your alertness or sleepiness, and it accomplishes this by assessing the light levels in your environment. Because your mornings will now be darker, you may notice greater difficulty with waking up. You might also have more trouble getting sleepy as your usual bedtime approaches because it won’t get dark until later.  

Turn on some lights when your alarm goes off in the morning to help you feel more awake and be mindful of the time in the evening so you can give yourself time to wind down before bed. 

Take Advantage of the Extra Evening Light 

The best thing about extra light in the evening, is that you can actually tackle your to-do list. With the extra daylight, these items no longer have to wait for the weekend. 

  1. Clean Out the Rain Gutters: If you have your own house, you’ve probably needed to clean these out at some point. You probably also know how dangerous it can be to do this job while it’s dark. Use your judgment to determine whether it’s best do this before or after the April showers.
  2. Do Some Gardening: Unless you really love nighttime critters, it’s a good idea to do your gardening in the daytime. You’ll have a better sense of the bigger picture you’re creating and also better gauge color and plant sizes.   
  3. Food Prep: Sometimes we just can’t get to this on the weekends. A little extra daylight can help give you that boost of energy you need to tackle this one on a weeknight! 
  4. Laundry: Mid-week laundry sessions can help you make up for the times you’ve let things pile up. Just like with food prep, the extra light can keep you energized during this monotonous chore.  
  5. Get Dusting: Natural light can help you see where the dust has been collecting. Take the opportunity to wipe off dusty surfaces and sweep or mop the floors. With allergy season looming, you’ll be glad you did! 

Add More Fresh Air to Your Week 

Your to-do list isn’t the only thing that can benefit from extra daylight. You can finally enjoy the outdoors again as the weather warms. Here are some ways to add a little more fresh air to your week. 

  1. Go for a Jog, a Walk, or a Cycling Session: Not only is it safer to do this in daylight, it’s also a perfect time for evening exercise. Once summer weather arrives, the day’s heat can make evening workouts far less enjoyable. If you’re accustomed to early morning exercise, make sure you wear bright, reflective clothing because the darker morning will make you less visible. 
  2. Go Out to Watch the Sunset: After a long day, you’ll actually have time to make it out to a good spot to catch the sunset. Don’t waste that opportunity! 
  3. Enjoy Your Dinner Outside: If you live in a part of the country that’s already serving up picnic weather, take your dinner outdoors and banish those wintertime blues. 
  4. Build Something: It’s not fun when you’re sanding, painting, or staining your project in artificial light and later realize it looks nothing like what you expected. Use your precious daylight to work on projects that need a bit of extra care.  
  5. Pause for Playtime: Take your pet to the park or give them some much deserved love and attention at home! Or, enjoy some time with friends or family that isn’t focused on homework or chores. 

How will you use your extra daylight? Share your thoughts in the comments below! Stay in-the-know on trending health and nutrition topics and subscribe to our newsletter to receive monthly highlights from the Living Healthy Blog! 

I’m Not Seeing Progress! What Am I Doing Wrong?

I’m Not Seeing Progress! What Am I Doing Wrong?

When You’re Stuck in Your Weight Loss or Stuck in Your Muscle Gain

Whether you’re hitting a plateau after weeks of steady progress, or you’ve been working hard from day one and have hardly seen a dent of change, something is happening when your body is seemingly stuck.

Is it something you’re doing wrong? Has your body simply adjusted to your routine? Let’s break down some of the reasons why your weight loss or muscle gain progress has hit a standstill. 

Weight Loss Plateau

1. You’re Gaining Muscle 

It’s possible that the scale isn’t moving because your body composition is changing. You may still be losing fat, but the scale may not be reflecting it because you’re gaining muscle at the same time. Author of our Body Composition article, Deanna Mercurio, explains that a more accurate way to track your progress is not with the scale but with body measurements and pictures. 

2. You’re Consuming Too Many Calories 

If you haven’t felt the need to track your calories, it might be a good time to start. Too many calories could be the culprit behind your plateau. Your body is smart, and it knows you’ve been depleting those precious fat stores. A study on weight gain found that the body’s internal protection against starvation encourages eating just so you will regain lost weight! Keeping track of what you’ve eaten can help you outsmart this natural response to weight loss. 

3. You’re Eating Too Many Processed Foods 

You might be hitting the right calorie count but turning a blind eye to the nutritional content of your food. Your body needs a variety of macro- and micro-nutrients to keep functioning at its best. Our dietitian recommends that you focus on real, whole foods and that you avoid processed food products.1  

4. Your Sugar Intake is Too High 

Sugar is the enemy in the battle with weight loss, partly because it’s easy to consume too much. The World Health Organization recommends that sugars comprise no more than 10% of your daily calories; that’s about 50 grams per day.2 A single beverage can easily contain more than that. Yes, that also means cutting back on healthier beverages like fruit juice. Our dietitian also warns against seemingly healthy smoothies that contain sherbet or fruit syrups. Those sweet additions, she explains, contain refined sugars that are easily absorbed and metabolized into fat.3 

5. Your Metabolism Has Adapted 

Switching things up can help kickstart your weight loss again. Again, we’ll lean on our dietitian’s recommendation. To switch things up, she suggests adding to or intensifying your existing fitness routine with weight training/resistance, cardio, or HIIT workouts, while adding some nutritious calories to those workout days. Those calories can take the form of vegetables, legumes, and pre-workout shakes or recovery drinks.4  

Muscle Gain Plateau 

1. You’re Not Eating Enough 

As you gain muscle, your energy needs change as well. You’ll need more nutritious calories (from lean proteins, vegetables, whole grains and healthy plant fats)5 and more protein than the average person because your body needs them to repair and build the muscles you’re working. Read our Protein article to learn how to calculate what your body needs (based on your weight and activity level) to help you bulk. 

2. Your Muscles Have Adapted 

Just like your metabolism, your muscles can adapt to your routine. This is why workout routines should be anything but “routine.” You’ll need to do things differently to break your body out of its comfort zone. Remember when you first started a certain type of workout and you really had to push yourself through your sets? If you no longer feel challenged by your workout, your body has adjusted. Try increasing your working weight or incorporating some more intense training, like drop sets, to get your muscles back into build-mode. Sticking to the same routine may help you maintain muscle, but progressive overload is crucial to building muscle. 

3. You’re Not Drinking Enough Water 

When your body doesn’t have enough water, your muscles must compete with other organs that are also demanding it. As you lose water through sweat, your blood volume is reduced. This slows oxygen delivery to and carbon dioxide removal from your muscle tissue.6 Essentially, you won’t be able to work as hard during training if you’re not giving your body enough water to cope with the physical exertion. It’s important to hydrate before, during, and after exercise.5 

4. You’re Inconsistent 

As we mentioned earlier, progressive overload and variety in your workout is very important to building muscle. Now you have to make sure you’re consistent about how you train. Your body needs to know that this type of exertion isn’t a once-in-a-while thing; that your muscles need to do this job often! Consistency, paired with progressive overload, prompts your body to build muscle because the physical tasks your body is being asked to do are not going away and they’re getting more difficult. 

5. You’re Doing Too Much Cardio 

The right amount of cardio can help you build muscle. Too much can do the opposite. Go back to the first item on this list for a second. To build muscle, you need to eat more calories! Regular cardio can help you consume those extra calories without gaining a lot of fat.7 Cardio also increases your blood flow, which if you remember for item 3, is important for oxygen delivery to and waste removal from your muscle tissue. The increased blood flow also helps deliver fresh nutrients (which your muscles obviously need for recovery and growth)7 

Too much intense cardio, on the other hand, can pull resources away from your muscle tissue. Now instead of those resources going towards building muscle, they’re fueling your cardio. If you’re trying to bulk, keep your cardio at low intensity and low volume.8  

Let us know in the comments below if you’ve learned something new! Will you be adjusting your workout or nutrition regimen? Stay in-the-know on trending health and nutrition topics and subscribe to our newsletter to receive monthly highlights from the Living Healthy Blog! 

Sources  

  1. James, Debbie. “How to Handle a Weight Loss Plateau: QA.” Living Healthy, 25 Jan. 2020, https://blog.lafitness.com/2019/09/19/how-to-handle-a-weight-loss-plateau/ 
  2. “Daily Sugar Intake – How Many Grams of Sugar a Day?” Food Pyramid, http://www.foodpyramid.com/daily-sugar-intake/ 
  3. James, Debbie. “My Weight Loss Has Plateaued… Any Advice?” Living Healthy, 20 Apr. 2018, https://blog.lafitness.com/2018/03/29/weight-loss-plateaued-advice/ 
  4. James, Debbie. “What to Do When Weight Loss Stalls: QA.” Living Healthy, 25 Jan. 2020, https://blog.lafitness.com/2020/01/28/what-to-do-when-weight-loss-stalls/ 
  5. James, Debbie. “How Much Protein Should I Be Eating?: QA.” Living Healthy, 25 Jan. 2020, https://blog.lafitness.com/2020/01/09/how-much-protein-should-i-be-eating/  
  6. Muñoz, Colleen X., and Evan C. Johnson. “Hydration for Athletic Performance.” Nutrition and Enhanced Sports Performance (Second Edition), Academic Press, 12 Oct. 2018, https://www.sciencedirect.com/science/article/pii/B978012813922600045X 
  7. Hitchcock, Heather. “How Much Cardio Should I Do When Bulking?” LIVESTRONG.COM, Leaf Group, 2 Sept. 2019, https://www.livestrong.com/article/437460-how-much-cardio-should-i-do-when-bulking/  
  8. Hartman, Bill. “Will Cardio Keep Me from Gaining Muscle?” Men’s Health, Men’s Health, 25 May 2018, https://www.menshealth.com/fitness/a19540296/will-cardio-keep-me-from-gaining-muscle/ 

How Much Protein Does Your Body Need?

How Much Protein Does Your Body Need?

How Much Protein Do You Need Every Day?

This is a popular question that often comes from people trying to bulk or maintain muscle mass, and even from people just looking to keep their bodies healthy. In general, if you are at a healthy weight and your exercise habits are minimal, your protein intake should sit somewhere in the range of 0.36–0.6 grams per pound (0.8–1.3 grams per kilogram).1 The lower end of this range is considered the Recommended Dietary Allowance (RDA), or the amount needed to meet a person’s basic nutritional needs. For men, this is approximately 56-91 grams per day; for women, it’s about 46-75 grams per day.1 However, you can calculate a more accurate number for your individual needs.  

Despite the fact that we have some guidelines on how to determine your protein requirements, it really isn’t an exact science. Each individual should consult with a specialist to determine what is best for their body. 

Calculating Your Protein Needs

According to the recommendations above, the math behind this is quite simple. Let’s do a quick example to demonstrate how it’s done. Again, this is using the most basic protein recommendation. 

If you are 130 pounds, if this is a healthy weight for you, and if your exercise habits are minimal, you would want to multiply by the lower end of the range we mentioned above (0.36 grams of protein per pound of bodyweight). 

130lbs x 0.36g = 46.8g 

This quick calculation shows that your protein consumption should amount to approximately 47 grams of protein per day.  

If you like, you can go a step further. Since protein has 4 calories per gram,2 you can multiply 47 by 4 to get the total number of calories you should consume from protein. 

47g x 4 = 188  

Now you know that 188 of your daily calories should come from protein. 

Who Needs More Protein Than the Recommended Daily Amount? 

Endurance Athletes

Endurance athletes need significantly more protein than sedentary individuals, about 0.5-0.65 grams per pound of bodyweight (1.21.4 grams per kilogram).1  

The calculation here would follow the same process, only you would replace 0.36 with a number within the new range. Of course, the more intense your endurance workouts are, the greater this number will be. Generally, a number within the range of 0.5 to 0.65 helps endurance athletes meet their protein requirements.

Let’s do a quick example using kilograms instead of pounds. 

If you took your weight in pounds, you would first need to divide your weight by 2.2 to get your weight in kilograms. Let’s use 130 pounds again to demonstrate how this works: 

130 ÷ 2.2 = 59.09 

Next, multiply your weight in kilograms by a number within the new range. Keep in mind that this range changed too. It’s 0.5-0.65 grams of protein per pound, but 1.2-1.4 grams of protein per kilogram. Let’s use the lower end of the range which is 1.2. 

59.09 x 1.2 = 70.91 

This calculation shows that, if you are an endurance athlete, your minimum protein consumption should amount to approximately 71 grams of protein per day. 

Strength Training Athletes

Athletes looking to increase muscle mass are advised to consume at least 0.55 and up to 0.91 grams of protein per pound of bodyweight (1.21-2.0 grams per kilogram).3 Athletes who strength train regularly (and at an intense level) need just a little bit more. The recommendation is at least 0.68 and up to 0.91 grams of protein per pound of bodyweight (1.5 to 2.0 grams per kilogram) every day.3  

Older Adults

Older adults have increased protein needs as well, about 0.45–0.6 grams per pound of bodyweight (1–1.3 grams per kilogram).1 According to our registered dietitian, the increased intake recommendation is partly to help maintain lean mass and partly to compensate for a slightly diminished ability to digest and absorb protein.2 Healthline explains that increasing protein can also help prevent osteoporosis in older adults.1  

People Recovering from Traumatic Injuries

People recovering from serious injuries may also need more protein. The assumption is that, because traumatic injury induces hypermetabolism, protein requirements increase.4 While more work needs to be done to develop accurate energy requirements, some suggest that about 0.68 grams of protein per pound of bodyweight (1.5 grams per kilogram) is an appropriate amount.4 

Pregnant Women

A 2015 study found that the recommended protein intake for pregnant women is in fact lower than previously thought. Still, the overall amount is similar to the needs of a high performing endurance athlete! According to this study, these are the appropriate amounts of protein for the average pregnant woman: 

During Early Pregnancy – 0.55 grams of protein per pound of bodyweight (1.22 grams per kilogram). 

During Late Pregnancy0.69 grams of protein per pound of bodyweight (1.52 grams per kilogram). 

Is There Such a Thing as Too Much Protein?  

The short answer is yes. According to a review from the International Journal of Sport Nutrition and Exercise Metabolism, the maximum safe protein intake is 1.14 grams of protein per pound of bodyweight, or 2.5 grams of protein per kilogram.2  

Medical News Today identifies the following symptoms associated with too much protein: 

  • intestinal discomfort and indigestion 
  • dehydration 
  • unexplained exhaustion 
  • nausea 
  • irritability 
  • headache 
  • diarrhea 

How do you reach and manage your protein intake goals? Share your ideas in the comments below! To stay in-the-know on trending health and nutrition topics, subscribe to our newsletter to receive monthly highlights from the Living Healthy Blog. 

This article should not replace any medical or nutritional recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor. 

Sources  

  1. Gunnars, Kris. “Protein Intake – How Much Protein Should You Eat Per Day?” Healthline, Healthline Media, 5 July 2018, https://www.healthline.com/nutrition/how-much-protein-per-day  
  2. James, Debbie. “Protein Percentages for Seniors: Q+A.” Living Healthy, 30 Jan. 2020, https://blog.lafitness.com/2017/07/18/protein-percentages-for-seniors-qa/ 
  3. Coleman, Erin. “How Much Protein Do You Need When Lifting Weights?” Healthfully, 24 Dec. 2019, https://healthfully.com/393951-how-much-protein-do-you-need-when-lifting-weights.html 
  4. Frankenfield, David. “Energy Expenditure and Protein Requirements after Traumatic Injury.” Nutrition in Clinical Practice : Official Publication of the American Society for Parenteral and Enteral Nutrition, U.S. National Library of Medicine, Oct. 2006, https://www.ncbi.nlm.nih.gov/pubmed/16998142  

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