TH7 Nutrition
Chronic conditions are the leading cause of poor health and premature death in Australia. While certain aspects of disease risk are out of our control, many of these conditions can be prevented or delayed by changing our lifestyle habits.
Sarcopenia is the age-related loss of skeletal muscle mass and function. It‘s estimated that we experience a 0.5-1% reduction in skeletal mass annually after the age of 40. This gradual and widespread decline in muscle mass, quality and strength can lead to detrimental outcomes, diminished quality of life and even premature death.
Building muscle strength and mass now is crucial. By implementing diet and exercise strategies as early as possible, we can maintain muscle quality and function in our older years. This proactive approach sets the foundation for healthier ageing.
The graph above perfectly illustrates our proactive approach to sarcopenia. It underscores the importance of early and ongoing interventions in preserving muscle health and preventing decline. The actions we take now have a significant impact on our muscle health as we age.
Unfortunately, Australians aged 65 are our most sedentary population group, but these are some of the most important years in our lives to use our muscles, lift heavy and remain strong and active.
Muscle function involves maintaining and improving muslce quality and quantity through proper nutrition, including adequate protein, vitamins, and minerals, to support overall physical performance and quality of life as we age.
Strategies to preserve and build muscle, typically through a combination of high-protein diets, strength training exercises, and balanced nutrient intake to support muscle growth and overall metabolic health.
Focuses on strengthening and maintaining healthy bones by ensuring adequate intake of calcium, vitamin D, and other essential nutrients, alongside weight-bearing exercises, to reduce the risk of osteoporosis and fractures as we age.
Brain health focus emphasises supporting cognitive function and mental well-being through a diet rich in antioxidants, omega-3 fatty acids, vitamins, and minerals, alongside lifestyle habits that promote mental acuity and reduce the risk of neurodegenerative diseases.
Maintaining cardiovascular well-being by incorporating heart-healthy foods like fruits, vegetables, whole grains, and lean proteins, reducing intake of saturated fats and sodium, and engaging in regular physical activity to lower the risk of heart disease and improve overall cardiovascular function.
At TH7, our goal is to help you feel better for longer. Taking a preventative approach is in our DNA, so we are passionate about helping you take action now.
While resistance training is most important in stimulating muscle protein synthesis, therefore, our number one priority for maintaining muscle quality and function… protein is important for supporting this maintenance as we age. The most up-to-date research has again demonstrated the importance of total protein intake. Therefore, this is our number one priority.
The second is distribution. Many of us end our day with protein, as per the graph below. Even distribution is important to ensure we utilise protein well.
The third is protein type. High-quality sources of protein include a high amount of leucine (an essential amino acid), as leucine stimulates muscle protein synthesis.
Finally, timing. While less important than we once thought, we should still aim to consume a protein-rich meal or snack within 60 minutes on either side of a strength training session.
Even distribution improves energy and satiety, regulates appetite and utilises protein well across the day.
Calcium is vital for maintaining strong bones and teeth and also plays an important role in muscle function. Resistance exercise and strength training are crucial for strong, healthy bones, and inadequate calcium intake can lead to bone loss, putting older adults at high risk of osteoporosis and weak and brittle bones.
As we age, our calcium requirements increase (especially for women) from around 1000 mg per day up to 1300 mg per day. Dairy is a fantastic source of calcium and often the largest contributor to our total calcium intake. If we are unable to consume dairy foods for any reason, it is worth booking in to see a dietitian to ensure you are still meeting your needs.
Calcium supplements are not routinely recommended, and food-first is always the best approach. Vitamin D aids calcium absorption, so it is crucial that vitamin D levels are within range to ensure proper calcium absorption.
Our goal is to assist clients in enhancing strength, mobility and well-being by providing evidence-based nutrition advice and guidance. Our dietitian, Madi, will ensure protein and calcium needs are being met, as well as other essential nutrients that protect bones, muscles and joints.
We are partnering with local exercise physiologists to offer you the best resistance and strength training that suits your goals and abilities. Our program will empower clients to sustain a healthy and active lifestyle to feel strong and enjoy the things they love, for longer.
Of course, the length of your program and the time between consultations may change, as this will depend on goals and individual clinical needs.
Madi is an Accredited Practising Dietitian with over five years of experience. She is passionate about preventative health and helping people achieve their health and wellness goals. She will be your guide and support you throughout your program, ensuring you feel comfortable and motivated every step of the way.
During your first session, she will learn a little more about you. Then, you’ll work together to set specific goals and create a timeline for achieving them. You will walk away with a clear understanding of your nutrition plan and the “why” behind it.
Your program plan will be crafted together to ensure it fits around your family, work, and overall lifestyle. You will work as a team to build small daily, healthy eating habits that, over time, will create the type of lifestyle that brings you joy, protects your health and, most importantly, lasts.
A personalised nutrition and lifestyle program is a perfect fit for you if:
You wish to safeguard your health
You’re hoping to prevent age-related loss of lean body mass
Taking action now can ensure you remain strong and active and do what you love for as long as possible.
Because our plans are bespoke, the price can vary. Initial consultations are $199, and in that session we map out a long term plan and highlight ongoing costs. If you’d like an indication of ongoing costs before this, we can help you with that to.
Engine
196 Montague Rd, West End, Qld
91 Noosa Drive, Noosa, Qld
26 Queens Way
1437 Logan Road
We cannot serve you if are: Pregnant, under the age of 16, or seriously ill. If you fit these categories please do not book. Before using our facilities you will be required to sign our liability waiver
We cannot serve you if are: Pregnant, under the age of 16, or seriously ill. Before using our facilities you will be required to sign our liability waiver.
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