Tag: nutrition

Research has shown that a more acidic diet seems to decrease the mineral content of your bones. This is in particular of interest for people who are inactive and have a lower mineral bone density. This is also of importance for astronauts during their missions since astronaut bones already have less loading in space so they suffer from reduced bone mineral density.

One might think that the potential renal acid load derives from the acids in the food we eat. The main nutrients affecting the acid load of a diet are protein, calcium, potassium, phosphorus and magnesium. An algorithm to calculate the potential renal acid load (PRAL)  was developed by Remer & Manz (J Am Diet Assoc 1995). They took into account the absorption rates of nutrients in the gastrointestinal tract as well as the metabolic processes in the body

PRAL (mEq/d) = 0.49   * protein (g/d)

+ 0.037 * phosphorus (mg/d)

– 0.021  * potassium (mg/d)

– 0.026  * magnesium (mg/d)

– 0.013  * calcium (mg/d)

 

The information needed to calculate a PRAL  is often found on food packaging. Another way is to take information from tables of nutritional values. Precalculated PRALs are available such as www.saeure-basen-forum.de/pdf/IPEV-Food_table.pdf. To calculate the total PRAL of a meal you just add the food items together.

Food that is high in protein content, such as meat, fish, milk or cereals are acidic while vegetables and fruits are generally more alkaline because of their high potassium content. Meat lovers are highly recommended to combine meat with large portions of vegetables or fruits to compensate for the acidity from meat’s high protein content.

Martina Heer

Variation, variation and more variation: this is the correct way to ensure we eay all the nutrients that our body needs. For this reason the one dish meal helps us make every meal as complete as possible: 50% of your carbohydrate intake should come in fruits or vegetables, while 25% of your carbohydrate intake should come from whole grains and the last 25% should come from protein. As a condiment you can use extra-virgin olive oil. Proteins can be of animal or vegetable origin. To make your diet as varied as possible it is good to alternate animal proteins with vegetable ones. Meat, fish and eggs bring all the necessary amino acids to the body for its proper functioning. Since meat and eggs are also high in fat, it is good to alternate them with vegetable proteins from greens. Beans, lentils, chickpeas, peas and other vegetables, especially when dried, are important sources of protein as well as containing other properties such as a high fibre content. While it is true that plant proteins have a high biological value, but you can complement the intake of amino acids via the one dish meal scheme, accompanying  vegetables with whole-grain products that contain proteins. Let’s make greens a central component of our daily diet! Filippo Ongaro Read more: https://www.filippo-ongaro.it/

When it comes to muscles people often think of the sculpted bodies of athletes or bodybuilders.

But muscles are necessary to us all, just as the heart, brain, skin and bones, and we all have them. Few people know however, that after the age of 35, our muscle mass will decrease by  up to 1% each year. Once you reach the age of 75 years old if nothing is done to slow this process, you may find yourself with 40% less muscle mass! This muscle loss causes a loss of strength and autonomy that iss very often the basis of the downward spiral that leads to frailty of old-age that is marked by weakness, loss of balance and difficulty leaving home. In turn this can lead to psychological changes that lead to isolation and consequently even the slowing down of cognitive functions. Muscles health is not the only factor of course but remember that strong and healthy muscles help regulate glycaemia, blood pressure and even mood.  Muscles help keep strong bones and this is why they are a central aspect being in good health. There is no need to engage in extreme activities to avoid this downward spiral but make some  space in your weekly routine for some training with weights or resistance bands or a simple workout  coupled with a healthy dose of aerobic activity such as walking, running, swimming or cycling. Remember that to maintain  healthy muscles you need to absorb adequate protein by eating fish, vegetables and lean meats. If working out for cosmetic reasons is not your thing, before you dismiss exercise outright, remember that more muscle equals longer life. Dr. Filippo Ongaro to learn more: https://www.filippo-ongaro.it/ In the cover image: ESA astronaut Thomas Pesquet training on the Advanced Resistive Exercise Device at NASA Johnson Space Center’s Columbia Center, 16 September 2014.