In Taiwan, 1 in 10 elderly people suffer from sarcopenia. Because of a large amount of muscle loss, physical strength decreases, mobility becomes poor, and walking is unstable, and it is easy to fall; elders with sarcopenia often reduce going out because of face problems and do not want others to see their old state, resulting in continued muscle loss. From then on, it fell into a vicious circle.
The harm of sarcopenia is not only that, Peng Lining, director of the Department of Aging Medicine, Taipei Veterans General Hospital, pointed out that insufficient muscle mass will also lead to decreased immunity and poor wound healing ability; The muscles are not strong enough to stabilize the joints, and degenerative knee arthritis is easier to find!
Past studies have found that the greater the loss of muscle mass, the higher the risk of death in older adults. Fortunately, Peng Lining said that sarcopenia can be reversed! Through proper exercise and nutritional intake, it can effectively help the elderly to re-grow muscles, slow down muscle loss, and break out of the vicious cycle of sarcopenia, both physiological and psychological.
In terms of exercise, Peng Lining recommends the elderly to do more "resistance-type exercises", such as elastic band exercise, water bottle lifting or dumbbell lifting, which can be done at home; they can also go for a walk in the swimming pool and use the resistance of water to stimulate muscle growth .
Schematic／
In addition to resistance exercise, moderate aerobic exercise should also be used to help exercise the heart and lungsFeatures. Peng Lining said that as long as he exercises seriously for 3 to 6 months, he will obviously feel that his physical strength has improved and his muscle strength has become stronger.
In terms of nutrition, Peng Lining pointed out that there are two kinds of muscle nourishing nutrients that are often overlooked, namely protein and vitamin D. Protein is the main component of muscle, but according to the survey, most elderly people do not have enough protein intake, and the muscle mass will naturally decrease.
Normally, if there is no kidney problem and need to limit protein intake, each person needs to consume 1 to 1.2 grams of protein per kilogram of body weight per day; for a 60 kg person, for example, 60 to 72 grams of protein per day. Beans, soy milk, eggs, milk, cheese, and meat are all good sources of protein.
A study of elderly people with post-stroke and decreased activity was supplemented with vitamin D for 2 years, and their type 2 muscle fibers were measured. The results were twice as high as those who did not supplement. By supplementing vitamin D, it can help improve muscle strength. Deep-sea fish such as salmon and mackerel, or milk, eggs, etc., are rich in vitamin D.
Through the two-pronged approach of nutrition and exercise, sarcopenia can be effectively avoided. However, Peng Lining reminds that if you or your elders have significantly decreased activity or muscle strength, you must be aware that you may have sarcopenia and still need to seek medical attention. Inspection of.
She also offers 2 easy self-tests—at normal speedWalk 5 meters, if the average walking distance per second is less than 1 meter; sit down with arms folded, then stand up, repeat 5 times, if it exceeds 12 seconds, it is recommended to seek medical attention for further examination.
◎ Photography / Lin Zhehong ◎ Image source / Dazhi Image / courtesy of shutterstock
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