One surprising way to preserve muscle mass as we age could be to eat more fruits and vegetables. It's the potassium in the fruits and veggies that can make a difference, according to research recently published in the American Journal of Clinical Nutrition, March 2008.

A study was conducted by scientists at the Jean Mayer USA Human Nutrition Research Center on Aging at Tufts University in Boston.

Researchers found that the typical American diet is rich in protein, cereal grains and other acid-producing foods. In general, such diets generate tiny amounts of acid each day. With aging, a mild but slowly increasing metabolic "acidosis" develops. Acidosis appears to trigger a muscle-wasting response. So the researchers looked at links between measures of lean body mass and diets relatively high in potassium-rich, alkaline-residue producing fruits and vegetables. Such diets could help neutralize acidosis. Foods can be considered alkaline or acidic based on the residues they produce in the body, rather than whether they are alkaline or acidic themselves. For example, acidic grapefruits are metabolized to alkaline residues.

The researchers conducted a cross-sectional analysis on nearly 400 male and female volunteers, aged 65 or older, who had completed a three-year osteoporosis intervention trial. The volunteers' physical activity, height and weight, and percentage of lean body mass were measured at the start of the study and at three years. Their urinary potassium was measured at the start of the study, and their dietary data was collected at 18 months.

The researchers found that volunteers whose diets were rich in potassium could expect to have 3.6 more pounds of lean tissue mass than volunteers with half the higher potassium intake. That almost offsets the 4.4 pounds of lean tissue that is typically lost in a decade in healthy men and women aged 65 and above, according to authors.

For more information, go to the Agricultural Research Service Web site at www.ars.usda.gov/is/pr/2008/080523.htm.

ENERGY DRINKS

Here's another reason to think twice about "energy drinks" like Red Bull. Besides often having a lot of sugar and caffeine, the drinks now have been linked to tooth erosion and cavities. A recent study in General Dentistry found Red Bull more damaging than sodas, because of its acidity. The Berkeley Wellness Letter (July 2008) recommends that those who crave the drinks rinse with water afterwards.

WINNING QUESTION

Q: Can soft drinks damage teeth even if they're diet drinks?

A: Yes, if consumed frequently. These drinks contain acid that can gradually dissolve tooth enamel with long-term exposure. Enamel — the thin, hard outer layer of our teeth — maintains tooth structure and acts as a barrier to decay. When enamel wears away, teeth become cracked, discolored and more sensitive to hot and cold. While regular sugar-containing soft drinks seem to contain more acid and promote more erosion than diet soft drinks, both are far more acidic than water. Also beware of alternative beverages like lemon ice tea and sports drinks. These options contain phosphoric and citric acids and have just as much erosion-promoting acid as carbonated soft drinks.

Besides limiting the amount of acidic beverages you drink, the Academy of General Dentistry recommends consuming them in limited time periods rather than sipping them throughout the day. You can further reduce exposure to the acid by using a straw. Also, don't rush to brush your teeth right after consuming these drinks: tooth enamel remains soft and more susceptible to mechanical abrasion for about an hour after consumption. Instead, rinse your mouth with water or chew sugarless gum to stimulate saliva and help neutralize the acid.

— American Institute for Cancer Research.

WINNING RECIPE

This recipe for a 10-minute breakfast pizza, from Prevention magazine, is a healthy way to start the day. It can be made ahead and refrigerated or frozen and reheated on busy mornings.

10-MINUTE BREAKFAST PIZZA

1/2 cup chopped Canadian bacon

1/2 cup chopped onions

1/4 cup chopped green bell pepper

1/4 cup chopped tomatoes

2 whole eggs

5 egg whites

1/2 cup reduced-fat shredded cheddar cheese

3 whole grain English muffins halved

In skillet coated with nonstick cooking spray cook bacon for 2 minutes or until brown.

Add onion and green pepper sauteing until tender. Add tomatoes and cook for 1 minute. Remove from pan and set aside.

In small bowl, whisk together eggs and egg whites. In same nonstick skillet scramble eggs. When eggs are almost done stir in bacon onion and tomato mixture.

Meanwhile toast muffin halves. Top muffin halves with eggs and sprinkle with cheese.

Yields 6 servings.

Nutritional analysis per serving:190 calories, 16 g protein, 16 g carbohydrate, 7 g fat, 90 mg choleterol, 3 g fiber, 550 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about "columnist name" and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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