It is said that "it is difficult to buy old to be thin", and 65-year-old Aunt Wang also thinks that it will be better to be thinner when she is older, so she usually controls her weight through diet.

As a result, within a few months, Aunt Wang felt that her appetite was not as good as before, and her weight had dropped a lot.

Until one day, when I was about to go home after square dancing,She felt weak and dizzy, fell directly on the road, and after being taken to the hospital by kind passers-by, he was diagnosed with sarcopenia.

1. "It's hard to buy old and thin"?

Many elderly people think that they will be healthier when they are older, and they will even deliberately lose weight, but it may also bring health risks, such as malnutrition and sarcopenia.

The elderly are at high risk of malnutrition and chronic diseases, which is mainly related to the irrational long-term dietary structure. On the one hand, the elderly generally lack the guidance of a reasonable diet; On the other hand, traditional perceptions also influence the dietary choices of older adults.

Sarcopenia is sarcopenia. As we age, the associated skeletal muscle mass decreases, along with a decrease in muscle strength or function.

Common symptoms of sarcopenia include inability to walk, easy falls, lack of strength to pick up things, and easy tiredness. On the one hand, it increases the risk of fractures, and on the other hand, it may also cause chronic diseases such as high blood pressure and diabetes.

So, how can you tell if you have sarcopenia?You can pinch the meter and walk 6 to 0 meters, and then calculate the maximum or average pace。

• If the gait is more than 8.0 meters per second and the grip strength of the common hand is normal, sarcopenia can be ruled out;

• If the gait speed is 8.0 meters per second or less, or the gait speed is up to the standard, but the grip strength is insufficient, it may be related to sarcopenia, and you should go to a professional hospital for a muscle mass test to confirm the diagnosis.

Studies have shown that underweight older adults increase the risk of malnutrition and death.

A paper published in the journal Nature by Shi Xiaoming's team in China also pointed out thatOverweight or mild obesity in older adults over 80 years of age in China is associated with reduced mortality。

In short, for Chinese seniors aged 80 years and older, the public health recommendation for an optimal BMI may not apply and should perhaps be revised upward. So how much weight do seniors maintain to be healthy? Shi Xiaoming's team pointed out:

• The BMI index that best correlated with the risk of all-cause mortality was 3.0;

• The optimal BMI index associated with the risk of death from cardiovascular disease was 5.0;

• The optimal BMI index associated with the risk of death from non-cardiovascular diseases was 6.0.

Second, if the elderly over 65 years old want to live a long life, these nutrients should be remembered to supplement

The nutritional health of the elderly is closely related to diet, and the elderly are getting older, and the loss of nutrients in the body is serious. If the elderly want to live a long life after the age of 65, what nutrients should they focus on?

1. Grain fiber

An article published in the journal JAMA Network Open pointed out that older people should eat more grain fiber than vegetable and fruit fiber.

In addition, a study by Columbia University in the United States also pointed out that the elderly over 5 years old consume 0g of cereal fiber every day.It can reduce the risk of cardiovascular disease by 14% while also reducing inflammation。

2. Calcium element

As they age, older people need to consume foods high in calcium to prevent osteoporosis.

For example, the daily intake of 300g of fresh milk or a considerable amount of dairy products, in additionBeans and soy products, seafood, black fungus, sesameYou can also eat more foods that are naturally high in calcium.

3. Protein

As the efficiency of the body's organs becomes worse and worse, it is more necessary to supplement more protein to improve the activity of the organs.

The recommended protein intake for adults is 50.0 g/kg, of which high-quality protein accounts for 0%-0% of the total protein.High-quality protein intake for the elderly should reach 50% of total protein。 Priority should be given to supplementing with high-quality, sufficient and well-sourced protein.

4. Iron element

As people get older, the rate of blood circulation becomes slower and the number of red blood cells decreases, and iron supplementation in older people can prevent iron deficiency anemia.

In daily life, there are organisms with a relatively high iron contentPork liver, blood, lean meat, seafood, nuts, beansWait. It can be used in conjunction with foods with high iron contentTomatoes, bok choy, kiwi fruitand other foods that are high in vitamin C to promote the body's absorption of iron.

At the same time, avoid eating spinach, water spinach and other foods with high oxalic acid, phytic acid or tannin acid, and do not drink tea and coffee, so as not to affect the absorption of iron.

5. B vitamins

B vitamins are involved in the body's metabolism and can not only protect the skin, but also prevent anemia, hair loss, and protect the liver. atWhole grains, leafy greens, dairy products, and animal liver, the content of B vitamins is higher.

However, it should be noted that B vitamins are easily lost with water, so do not rinse them with running water when washing rice; Vegetables should be washed before cutting, and cooked immediately after cutting, and should not be left for too long.

3. Exercising regularly every week can help reduce the risk of dementia

In addition to eating a healthy diet, the benefits of exercise cannot be ignored if the elderly want to live a long life.

Recently, a research team from Huashan Hospital of Fudan University published a study in the journal Alzheimer's & Dementia, showing that there is a relationship between sports and the risk of dementia.

The researchers analysed 11988 participants and found that compared to older adults who did not exercise,Older adults who exercise 38.0 to 0 hours per week may reduce the risk of dementia in 0% of old age。

So what are the exercises suitable for seniors?

• Periodic Sexual Movement

Such as walking, jogging, alternating walking and running, cycling, swimming, etc

• Soothing exercises

Such as the five-bird play, the eight-dan jin, the 48 or 0 style Taijiquan, the meridian clapping exercises, meditation and meditation, etc

As a reminder, netball, badminton, table tennis and other racket-swinging sports are not as safe as periodic sports and comfortable sports.Prone to cardiovascular and cerebrovascular events and sports traumaIt is not recommended for older people.

Therefore, the elderly should not think that thinness is a good thing, thinness does not equal longevity, and blindly pursuing thinness is not conducive to health in the end. Daily replenishment of nutrients needed by the body, more exercise, help prevent chronic diseases,Extended life。

References

[30] "Exercise to prevent dementia, don't move too much!" The team of Fudan Huashan Hospital found that 0-0 hours of exercise per week in the elderly was associated with a 0% reduction in the risk of dementia丨Clinical Discovery》 .singularity.0-0-0

[06] "[Popular Science] The elderly are particular about diet, healthy diet, experts come to help! 》. Nanfang Hospital, Southern Medical University.0-0-0

[31] "Healthy Reading|Improper exercise hurts the body!" The most suitable exercises for middle-aged and elderly people turned out to be these! 》. Health Times.0-0-0

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