With increasing age and weakening of body functions, the body will gradually lose water, and the corresponding muscle content will decrease. At the same time, the sense of taste, smell, chewing function of the weakening, dietary protein intake will be reduced, which also caused the muscle reduction, these are normal phenomena. However, if the loss of muscle mass is too severe, it can cause staggering and slow walking, which in turn affects normal life, and this is the time to pay close attention to it. "Once the cause of hypomuscularity is clear, we can prescribe the right medication. Exercise and diet are the best ways to prevent oligomusia.

Chinese people don't do a lot of anaerobic exercise in general, let alone the elderly. ButIncreasing anaerobic exercise is a good way to prevent hypomuscular disease... Older adults need to be more aware of doing anaerobic exercise and resistance training.Anaerobic exercise at least twice a week is recommendedThat's just lifting dumbbells and stuff.Exercise should ideally last 30 minutes。

The main thing to do with dietary modifications is toIncrease protein intakethat promotes muscle synthesis.hen's eggIt is a very good source of protein. Although the cholesterol in egg yolks is not directly converted into blood cholesterol, excessive egg yolk intake is still not recommended for the elderly. In addition to eggs, theMeat (chicken, beef, pork), seafood, milk, soy productsAll are good sources of protein. If you don't have good teeth, you can drink some in moderationprotein powder. MineralsZinc, magnesiumIt can be a good boost to muscle protein synthesis, so it's important to get some of these two minerals in moderation as well.dark green vegetableJust a good source of zinc and magnesium.

(The above pictures are from the Internet, if there is any infringement, please contact to delete)

With the increase of age, the human body will appear muscle atrophy, strength decline changes, in fact, this is a comprehensive muscle degeneration symptoms, known as "muscle attenuation disease" abroad, in our country is usually called "oligomyelitis". If there is no nutrition and exercise intervention, people over 40 years of age lose 0.5% to 1% of their muscles each year, while 30% of the elderly over 60 years of age and 50% of the elderly over 80 years of age will experience varying degrees of sarcopenia.

"Oligomyopathy" harms the body.

Muscles are the basis of various activities of the human body, and muscle deterioration will inevitably affect various daily activities. Therefore, elderly people suffering from "oligomuscular disease" have difficulty in standing, walk slowly, fall easily and even break bones, which contributes to the occurrence of osteoporosis and arthritis, and is also an important cause of high blood pressure, diabetes and other diseases.

Simple way to test yourself

Does a normal-sized or even obese person necessarily not have "oligomyelitis"? The answer is no. Many people because of the more insidious harm is obese oligomyositis, this "oligomyositis" embodied in the muscle reduction and fat increase, such older people do not look too thin, often do not realize that their own existence of oligomyositis, the health of the elderly is very unfavorable.

At present, there is no standard medical diagnostic index for "hypomuscular disease" in China, and it is usually diagnosed through observation, measurement of body protein, testing of muscle strength, etc. In our daily life, we can use some simple methods to self-test for muscle decay. In daily life, you can use some simple methods to self-test whether muscle decay.

Grip Strength Prepare a grip strength meter, during the test, the subject's body is upright, feet naturally separated, shoulder width apart, both arms hanging down diagonally, palms facing inward, and grip the inner and outer handles tightly with maximum force. Record the reading of the grip strength meter.

Range of normal grip strength values (65-84 years): women >20 kg; men >32 kg;

30-second sit-to-stand testPrepare a 42-centimeter-high chair, fix the chair to prevent it from sliding and falling, the subject sits on the chair with feet naturally apart, shoulder-width apart, and arms crossed over the shoulders. When the test timer starts, the subject stands up with both feet and then sits down slowly. The number of repetitions of standing up and sitting down within 30 seconds is recorded. Normal range (65-84 years old): women > 11 repetitions; men > 12 repetitions.

Observation GaitSigns of oligomyelitis can be recognized in older adults aged 65 years or older who have a regular step speed of less than 0.8 m/s.

Observation of body weight In people over 65 years of age, an annual weight loss of 5% should alert them to the possibility of oligomyelitis.

With the above tests, if 2 or more tests are found to be below the normal range or match the description, attention should be drawn to the fact that muscle decay can be slowed down and the quality of life of older adults can be improved through diet and nutrition and resistance training.

(Source: The Elderly)

Muscle wasting syndrome (sarcopenia) is a syndrome of progressive age-related loss of skeletal muscle mass, accompanied by loss of muscle strength and/or muscle function. Simply put: a combination of conditions brought on by the aging of the body.

As the saying goes, "Old age comes before old legs." Many older people experience progressive reduction of skeletal muscle in the lower limbs, walking unsteadily and falling easily. Some studies have shown that a 30% reduction in muscle mass directly affects muscle function. Decrease in lower limb muscles causes decreased mobility in the elderly and seriously reduces the quality of life.

In this regard, the Geriatric Nutrition Branch of the Chinese Society of Nutrition took the lead in organizing the "Chinese Expert Consensus on Nutrition and Exercise Intervention for Muscle Wasting Syndrome".

The consensus particularly highlights the supply of the following nutrients:

carbohydrate

1. Food proteins promote muscle protein synthesis and help prevent age-related muscle wasting disease.

2. Supplement high quality protein through food, 1.0 to 1.5 g/kg body weight/day. High-quality proteins make up 50% of the total, distributed among three meals a day.

3. Especially need to supplement leucine and branched-chain amino acid-rich whey protein and animal protein, such as insisting on drinking milk, tofu, soy milk and other soy products, as well as the consumption of meat (red meat, white meat are acceptable)

fatty acid

For older adults with severe muscle mass loss, it is recommended to consume omega-3 fatty acids (deep sea fish oil) and seafood.

vitamin D

By increasing outdoor activities as well as appropriately increasing the intake of foods high in VD such as marine fish, animal liver and egg yolks.

Supplement all types of antioxidants by eating dark-colored fruits and vegetables to reduce muscle-related oxidative stress.

Appropriate supplementation with antioxidant dietary supplements.

Oral supplementation with special medical formulas under the guidance of a dietitian.

Consistently exercise, resistance exercises (lifting dumbbells, etc.) and aerobic exercises (brisk walking, jogging), etc. Reduce sedentary/recumbent and increase daily exercise.

Experts advise older people: do not be overly superstitious, thousands of gold can't buy you thin in old age, for older people, BMI is best between 22 and 24. The older people in the microfat community have relatively less muscle mass loss, and their quality of life is higher than that of the leaner older people.

The knowledge in this article is selected from the Chinese Expert Consensus on Nutrition and Exercise Intervention for Muscle Decay Syndrome For more professional nutrition knowledge, please follow me, Dr. Zeng of the Department of Nutrition.

I don't know what you mean by "oligomyelitis". Do I understand it to mean that the body is getting thinner and thinner?

Actually, it's not only older people who can have oligomyelitis, Van is the one who lacks exercise can be oligomyelitis. 😊

I think it can be prevented by two things.

Firstly, it is definitely necessary to strengthen physical exercise, and if you don't exercise regularly, your muscles will definitely atrophy. I myself lack of physical exercise, so the limbs are weak, all relatively thin. So it should be more common for lazy people to get oligomyelitis.

Secondly, it is necessary to strengthen nutrition, after all, the growth of muscles needs protein. Usually, you should eat more food with higher protein content, such as shrimp, beef, fish and so on.

Conditions permitting, you can also take some appropriate health supplements.

Other than that, I can't think of any other way to prevent oligomyelitis, so I hope that helps. 😘