Many elderly people believe that 'it's hard to buy a thousand dollars to lose weight in old age', and the idea that obesity is not conducive to longevity has long been deeply rooted. But being too thin is not scientific either. "Getting thin in old age" is silently endangering the health of the elderly, and it may be a manifestation of "muscle deficiency syndrome".
Sarcopenia is a type of skeletal muscle mass decline that occurs with age, accompanied by a decrease in muscle strength and muscle function. The incidence rate in the elderly is 10%~20%, and the incidence rate increases year by year with age. After the age of 50, muscle mass decreases by 1% to 2% annually, and by the age of 70, muscle mass decreases by about 40% compared to youth. Muscles mean strength and stronger vitality, so 'it's hard to buy meat in old age with a thousand dollars, saving money is better than saving muscles'.
What harm can sarcopenia bring to the body? ① Causing a continuous decline in the mobility and physical strength of the elderly, resulting in poor self-care abilities, varying degrees of difficulty in daily activities such as sitting, walking, lifting, and climbing, and gradually leading to stumbling, balance disorders, and difficulty getting out of bed, increasing the risk of falls and fractures, which will seriously affect the quality of life of the elderly. ② Increased clinical adverse events, such as slow disease recovery, prolonged hospital stay, high medical costs, increased readmission rates, poor prognosis, and increased risk of death in elderly individuals with poor immunity and resistance.
Which elderly people are prone to muscle atrophy? 1. Long term vegetarians with insufficient protein intake (meat, eggs, milk); 2. Individuals with a low body mass index (weight/height 2) of less than 18kg/m2 or weight loss for no apparent reason; 3. Long term bedridden, braking, or sedentary individuals who lack exercise; 4. Slow walking and recent falls; 5. Patients with chronic obstructive pulmonary disease, heart disease, diabetes, osteoporosis, chronic liver disease, chronic kidney disease, rheumatic immune disease, tumor and other chronic diseases; 6. Individuals with comorbid depression or cognitive impairment; Diseases of the nervous system or bone and joint system lead to reduced activity, resulting in muscle wasting and atrophy.
How to actively prevent and treat 'sarcopenia'? Under the premise of actively improving unhealthy lifestyles (quitting smoking and drinking), nutritional intervention is the foundation, and active exercise is the key. Adequate intake of nutrients is a necessary condition for ensuring muscle mass, especially sufficient protein (meat, eggs, milk, soy products or protein powder). The protein synthesis efficiency of elderly people decreases, and their demand for protein is greater than that of young people. So for the prevention and treatment of sarcopenia, the recommended protein intake is 1.0-1.2g per kilogram of body weight per day. At the same time, life lies in exercise, and it is recommended that elderly people engage in 40-60 minutes of moderate to high-intensity exercise (such as brisk walking and jogging) every day, including 20-30 minutes of resistance exercise (such as sitting and lifting legs, lifting dumbbells, pulling elastic bands, etc.), at least 3 times a week. Regular exercise for the elderly can effectively improve muscle strength and physical function.
The onset of sarcopenia in the elderly is insidious, prone to missed diagnosis, and seriously endangers the health of the elderly. If you or an elderly person around you experience fatigue, unexplained weight loss, decreased grip strength, slow walking speed, or a tendency to fall, you must take it seriously and promptly go to the geriatric department of the hospital for screening. After ruling out organic diseases, professional geriatric doctors can help you determine whether you have muscle atrophy. We work together to shut out the "invisible health killer" of the elderly and build the most beautiful sunset for them.