77-year-old Uncle Chen recently discovered that he was only climbing two floors of stairs. He often kicked the stairs and almost fell. It was also difficult to get up from the chair. The doctor checked that his grip strength was only 25 kg, and he was at risk of sarcopenia. Remind the elderly not only to eat the right protein food, but also to do some small exercises. Family members should not do everything for the elderly. Usually, they should lift some heavy objects and learn to "squat" so that they will not fall down at every turn.
Uncle Chen has three high problems. He usually follows up and returns to the clinic regularly, and he controls it very well. But in the past six months, he found that he usually climbed the stairs on the second floor, and he always climbed halfway and kicked the stairs and almost fell. He also felt relatively weak, and it was a little difficult to get up from the chair. Chen Xinhao, a physician from Makaijia's family in Hsinchu, helped him measure his grip strength after hearing it. He was only 25kg, which was much lower than the minimum standard for men's grip strength of 28kg.
Diabetics dare not eat meat and do not exercise, and muscle loss is faster
Chen Xinhao said that the grip strength of men is less than 28 kg, and the grip strength of women is less than 18 kg, which shows that the muscle strength is insufficient, and there is a risk of sarcopenia. The cause is usually diet Caused by insufficient nutritional intake and insufficient physical activity. The consultation found that Uncle Chen had diabetes and was worried about poor control of blood sugar and blood lipids, so he had a very light diet, and did not dare to eat more protein such as meat and eggs. In addition, he could not go out during the epidemic, and his activity was greatly reduced, resulting in serious muscle loss.
80-year-olds have 33% less muscle than middle-aged people.
According to statistics, 80-year-olds have more muscle mass than 40-year-olds., the churn rate is as high as 33%. In addition to the aging of the human body with age, many family members are afraid that the elderly will be too tired, so they do not let the elderly in the family carry things. They choose the place closest to the door to let the elderly get off the car. Many elderly people have rarely exercised and lacked moderate weights. Everyday activities such as walking, walking, are all risky behaviors that increase muscle loss.
In addition, many elderly people have reduced food choices due to problems such as poor bite and chronic diseases, and insufficient intake of high-quality proteins such as meat, eggs, and fish, which will also accelerate muscle loss. Chen Xinhao suggested that if you find that the strength of the elderly to open the food package becomes worse (caused by the decrease of finger strength and grip strength), the walking becomes slower and slower, it is difficult to get up from the chair, and the stairs often kick to the stairs and often fall down, all of which may be due to insufficient muscle strength. , Signs of sarcopenia, should seek medical examination in time, and seek ways to increase muscle strength.
Choose high-quality protein
Chen Xinhao said that most of the elderly have chronic diseases and may need to lose weight or reduce fat intake. It is recommended to reduce the amount of fat used in diet cooking. It is best for elderly people who lose weight to reduce meals Equal amount of starch, if you are worried about kidney problems, you should pay more attention to the intake of high-quality protein that is easier to absorb. Like meat, fish, eggs, milk and tofu, they are all high-quality proteins that are highly utilized after absorption. The elderly should have a balanced intake of meat, fish, and tofu about the size of the palm of their hand at every meal.
If you drink soy milk or milk, the protein intake is 0.8 grams per kilogram of body weight per day, and a person of 50 kilograms needs 40 grams of protein. A small box of soy milk 400CC is about 13 grams, tender tofuHalf a box has 7 grams, 2 3-point oil tofu has 7 grams, 80 grams of traditional tofu also has 7 grams of protein, and 100 grams of bean skin has 25 grams. It is recommended that protein intake is best spread over 3 meals to improve body utilization.
If you don't know how to choose, you can ask a nutritionist at a medical institution to teach you how to choose protein. Or purchase a medically proven balanced nutritional supplement.
Let the elderly do the daily activities of carrying water and things by themselves.
In addition, don't worry about the poor mobility of the elderly and reduce the chance of letting the elderly carry things and water by themselves. Chen Xinhao suggested to increase the regular exercise of the elderly, especially weight-bearing exercise. Generally, if the squat exercise practiced by young people is not easy to operate, you can let the elderly sit on the chair, first with armrests, and slowly sit on the chair from standing and buttocks to extend the time from standing to sitting. From 10 seconds, slowly increase to 15 seconds, 20 seconds to 30 seconds. 5 times, 8 times, 12 times each exercise.... Slowly increase the number of times, which is also a method for lazy people to practice squats. When the legs and feet of the elderly are strong and the duration of the half squat is increased, then remove the chair and do freehand squat training. Or go to the community to learn Tai Chi and squatting to increase muscle strength.
You can also buy dumbbells for the elderly to practice grip strength and arm strength. If you don't have dumbbells, you can use bottled water to hold them. 12 to 15 times each time, do 3 cycles to practice biceps muscle strength. Gradually recovering muscle mass and strengthening muscle strength can increase the sense of balance of the elderly, avoid falls, maintain physical vitality, and make it less likely to get sick.
◎ Image source / provided by Hsinchu Mackay Hospital ◎ Consultant / Dr. Chen Xinhao
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