Friday Q&A: dietary protein; holistic primary care; long COVID & Paxlovid; & preventing caregiver burnout
Great questions this week. Keep 'em coming!
ICYMI 👉
Question #1 (about dietary protein) is free for all subscribers. Questions #2-4 (on finding a primary care doctor; long COVID & Paxlovid; & treating caregiver burnout) are for paid subscribers only. If you would like a paid subscription but it’s not in your budget, please message me directly.
Click here to submit your questions (about anything) for future Q&A posts!
Disclaimer: The views expressed here are entirely my own. They do not reflect those of my employer, nor are they a substitute for advice from your personal physician.
QUESTION #1: DIETARY PROTEIN REQUIREMENTS
I read a lot of books and listen to wellness-related podcasts. What do you think about the amount of daily protein intake as we age? I am almost 68 and want to stave off sarcopenia. Some professionals advise a lot of protein, preferably animal-based. Others say you can be healthy and Vegan. While others are somewhere in between. Are there really Vegans that are truly healthy in the long run?
-Joan
Dear Joan,
Protein is like premium gasoline. It is crucial for energy, weight management, lean muscle mass, post-exercise recovery, immune function, focus, concentration, and cognitive and mental health.
Dietary protein need not come from animal products. It’s very possible to get adequate protein (and to be healthy) with a vegan diet.
How much daily protein does a body need? Ideally 0.32 to 0.45 grams of protein per pound of body weight. Some evidence suggests that people over age 65 should get at least 0.45 to 0.54 grams per pound. To determine your daily protein needs, use this online protein calculator.
Here are some excellent sources of lean dietary protein along with their approximate grams of protein per serving:
Chicken breast (skinless, boneless): 3 oz contains around 26 grams of protein.
Turkey breast (skinless, boneless): 3 oz provides approximately 26 g.
Fish (e.g., salmon, tuna, cod): 3 oz generally contains 20-25 g.
Lean beef (e.g., sirloin or tenderloin): 3 oz typically provides around 22-26 g.
Pork tenderloin: 3 oz contains approximately 22 g.
Eggs: One large egg contains about 6 g.
Greek yogurt (plain, non-fat): 1 cup generally provides around 20 g.
Cottage cheese (low-fat): 1⁄2 cup contains approximately 14 g.
Tofu: 1⁄2 cup of firm tofu typically contains around 10 g.
Lentils: 1 cup of cooked lentils provides approximately 18 g.
Quinoa: 1 cup of cooked quinoa contains about 8 g.
Edamame: 1 cup of cooked edamame typically provides around 17 g.
Chickpeas: 1 cup of cooked chickpeas contains approximately 15 g.
Almonds: 1⁄4 cup of almonds generally provides around 6 g.
Peanut butter (natural): 2 tablespoons contains approximately 8 g.
I hope this helps!
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QUESTION #2: HOLISTIC PRIMARY CARE
Because of a diversity of health problems (everything seems to be falling apart at one time), where do we find someone who can take the diagnoses from all these specialists, plus a therapist who might not be in that network, and synthesis it into a treatment plan for the whole person: mind, body, and soul? My primary care physician doesn't have time to do that. Where does that leave us as patients?
-Diane
Dear Diane,
Great question—and funny you should ask!
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