Christine Lomboy, MD, Manatee Internal Medicine 408 Manatee Ave. East Bradenton, FL 34208 941-748-1331

Just because no one has found the fountain of youth doesn't mean that you must resign yourself to becoming weak and frail in your senior years.

"Recent research shows there is a lot we can do to retain strength as we get older," says Christine Lomboy, MD, an internist at Manatee Internal Medicine. "But we have to work at it."

Geriatric physicians have started using the word sarcopenia to describe the characteristic loss of muscle mass in the elderly. "Basically, we begin losing both muscle and bone mass around age 30," says Dr. Lomboy. "This loss continues as we age and can eventually lead to loss of function and independence," she says.

Muscle wasting in the legs can lead to falls, and thinning bones break easily. Falls are the leading cause of injuries and injury-related deaths for Americans age 65 and older, according to the Centers for Disease Control and Prevention (CDC).

"Muscle loss also causes many seniors to have a harder time with normal daily activities, such as housework, walking, climbing stairs and rising from a seated position. This is especially true for those who are overweight and obese," says Dr. Lomboy. "As we become weaker, we often become less active, which leads to further weakness. The trick is to stop that downward spiral."

Importance of diet
Recent research on rats and rhesus monkeys suggests that life-long calorie restriction can reduce muscle wasting, prevent chronic diseases and extend life span. Other studies have shown a correlation between low body weight and longer human life spans. These findings are causing a growing number of people to join the Calorie Restriction Society and follow an extreme low-calorie lifestyle. For more information, visit www.calorierestriction.org.

While Dr. Lomboy does not recommend severe calorie restriction for her senior patients, she says: "As we age we become less active and our metabolism slows down, so we do need fewer calories. But our nutritional needs may actually be greater, so it's especially important at this time of our lives to eat more nutrientdense foods and eliminate as much junk food as possible."

Exercise
Studies have shown that seniors who participate in just two exercise sessions per week can increase muscle strength by more than 30 percent. "But that doesn't mean you should just join a gym and start pumping iron," Dr. Lomboy says. "The older you are, the more important it is for you to talk about this with your doctor." Dr. Lomboy explains that older people need to start slowly and get proper training to avoid injury.

If muscle weakness already is interfering with your daily activities, your doctor can prescribe physical therapy. A physical therapist is trained to evaluate your needs and will set up a safe, effective exercise program for you.

With your doctor's approval, a good place to start your fitness training is with low-impact water aerobics classes in a heated pool. Water workouts are easy on your joints and many seniors find the warm water reduces arthritis pain and improves flexibility.

A variety of low-impact water aerobics classes are held at the Rehabilitation and Sports Medicine Center, 6020 State Road 70, Bradenton. Senior Advantage Program members are eligible for a discount. For more information, call 941-745-7559.

Nutrition Advice for Seniors

• Drink more water.
• Reduce portion sizes if overweight.
• Eat two to three servings of low-fat dairy each day.
• Eat more low-fat, high-protein foods such as poultry and fish.
• Eat more bright- and dark-colored fruits and vegetables.
• Eat more whole-grain and high-fiber foods.
• Limit or eliminate foods made from refined sugar and flour.