Aunt Wu is 59 years old this year, and her legs have been hurting inexplicably in the past six months, and now she has developed to the point where she has no strength not only to walk but also to have leg pain. After telling his son, he didn't take it seriously at all, thinking that he was like this when he was old, and he was too lazy to take her to the hospital for examination, and his daughter-in-law always said that she was pretending to be sick, and Aunt Wu was so angry that she wiped her tears at home all day long.

When she talked about it when she was chatting with her good sister last week, she found out that she had the same problem, but she kept dragging it out and didn't go to the hospital. But Aunt Wu still decided to go to the hospital for examination, and was diagnosed with a lumbar muscle strain.

Why are women of this age prone to leg pain and leg weakness? What causes this?

1. Legs determine lifespan, don't let life be reduced on legs

Our body is like a delicate instrument, and our legs are the motors that provide power. When the motor fails, it means that the machine begins to age and run poorly.

Dr. Andreas Wigelso, a researcher at the Center for Healthy Aging at the University of Copenhagen in Denmark and the Department of Biological Sciences, conducted an impact study with colleagues, in which the researchers tied one of the subjects' legs with a fixator and did not move for 2 weeks.

The results showed that the young man's leg muscles lost an average of 50 grams over the course of these two weeks, which means that their leg strength decreased by about a third, a muscle degeneration equivalent to 0 to 0 years of natural aging.And for the elderly, their leg muscles lost an average of 250 grams, and their strength decreased by about a quarter。

NBC Today said that when the calf muscles contract, the vein valves in the leg veins open, allowing blood to flow back into the heart. The blood flow in the human body is divided into two types: venous and arterial, the venous hemodynamic force mainly comes from muscle contraction, which mainly comes from calf muscle contraction, and arteries mainly come from the heart's push. Strong calf muscles are like a "pump" under the body to help the heart pump blood.

In addition, about half of the blood vessels, blood and nerves in the human body are in the legsThere are more than 60 acupuncture points on the calf as well as important meridian circulationIt can be said that the calf is the main road of human body "transportation", and it is of great significance in the prevention and treatment of diseases, health care and so on.

When some diseases occur in the body, it is also easy to have abnormal symptoms on the lower legs, such as leg cramps may be related to calcium deficiency; Swelling of the legs may be associated with organic lesions of the viscera; Cold legs may be related to physical deficiency and coldness.

Among the signs of longevity summarized by the American magazine "Prevention" are clearLeg muscles are strongIn this article, we can also find that the elderly who walk steadily and walk like the wind are more likely to achieve longevity.

2. "The old legs of the elderly decay first", what should the elderly do if their legs are weak?

I believe everyone has heard the phrase "the old roots of the tree wither first, and the old legs of the person decay first", after people get older, the accuracy and conduction speed of the instructions between the limbs and the brain will decrease, and it is not as tacit as when they were young. As we age, older people will feel weakness in their legs and feet, and even fall, which is related to three reasons.

First of allAs the age increases, the elderlyMuscle mass and strength gradually decrease。 This muscle atrophy can make the leg muscles weak, making the elderly feel weak and unable to exert their legs.

AndOsteoporosis is also an important factor in the development of weak legs in the elderly。 Due to the loss of calcium in the bones, the bones become brittle, and the legs and feet feel weak every day, and fractures are prone to occur.

BesidesInadequate nutrient intake in older people can also lead to weakness in the legs and feet。 Many elderly people have insufficient nutrient intake due to problems such as poor teeth and mouth and decreased digestion and absorption function, which will reduce the function of muscles and lead to weakness in the legs and feet.

So, what nutrients can be supplemented to make the legs of the elderly stronger?

1. Protein

Protein is the building block of cells in the body and plays an important role in maintaining leg function. You can supplement protein by eating more eggs and milk, fish, chicken and other foods on a daily basis, and when it is difficult to meet the body's needs through dietary supplements, you can also take supplements under the guidance of a doctor.

2. Calcium

Calcium is very important for bone health, and the elderly will have poor absorption of calcium due to the decline in metabolism, and it is easy to have osteoporosis and other problems. It is recommended that the daily calcium intake of the elderly should be kept at 1200~0mg, and more foods such as milk, tofu, and green leafy vegetables can be eaten appropriately.

3. Vitamin D

Vitamin D is the main substance that promotes calcium absorption, and the lack of vitamin D in the body will reduce bone density, increase the probability of fractures, and affect the strength of leg muscles. You can eat more eggs, milk and cod liver oil to supplement calcium, and the most important thing is to spend more time in the sun.

Third, the legs can live a long life if they are strong, and they should be followed after the age of 60

The aging of the legs is especially obvious after middle age, although this process is irreversible, we can delay the rate of aging through some details in life.

1、Keep warm

In life, you must do a good job of keeping your legs warm, and you can do it at nightSoak your feet in hot waterto promote blood circulation throughout the body. suggestionDon't wear pants that are too tight, affecting blood circulation in the legs.

2. Improve flexibility and balance

Do more leg/tendon stretching exercises, which is of great benefit for improving flexibility. It can also be carried outTaiji, yoga movementto improve the body's balance and reduce the probability of falls.

3、Exercise to strengthen the leg muscles appropriately

Consistent daily exercise is important for maintaining the strength of the leg muscles. It can be done appropriatelyResistance movement, joggingandA variety of mat exercisesExercise should be done according to one's ability and adhere to it for a long time, and there should be at least 30 minutes of exercise every week, and the time of each exercise should not be less than 0 minutes.

4. Dry cleaning legs, rubbing feet and heart exercises

Hold one thigh tightly with both hands, then massage slightly hard from the thigh down to the ankle, and then from the bottom to the top.Repeat 20~0 times and then switch legs。 Doing so can promote joint flexibility, strengthen leg muscles, and help prevent and improve edema, varicose veins and muscle atrophy of the lower limbs.

In addition, it can also be placed at night before bedtimeRub the palms of both hands together and then press the palms of the feet 100 times each, which can play a role in soothing the liver and brightening the eyes, and reducing the fire.

Leg health is something that everyone needs to pay attention to, and don't wait until the muscles are atrophy and the loss of strength is noticeable, when it is too late.

參考資料:

[1] 《你的“腿齡”決定壽命，學一套養腿操吧》. 生命時報 2015年07月17日

[2] 《老年人腿無力、使不上勁？醫生：補充這3種營養，走起路更有勁！》. 上醫說健康 2023年09月14日

[25] "Don't worry if you have thick legs! The study has found that thick thighs are the "treasure body", and they live longer! 》. Health Times 0/0/0

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