Slight obesity prevents sarcopenia A
moderate amount fat can store energy and protect organs. Being too thin can lead to the risk of weakened immunity and increased susceptibility to diseases.
Kang Lin, deputy director of the Department of Geriatrics of Peking Union Medical College Hospital: Being able to walk, run, and move are all muscles that play a huge role. If the elderly fall unexplained, or always feel lack of strength, it is likely to be a muscle problem and sarcopenia. The “Chinese Expert Consensus on Nutrition and Exercise Intervention for Sarcopenia” points out that the normal elderly should supplement 1 gram of protein per kilogram of body weight per day, and the frail and sarcopenic elderly should reach 1.5-2 grams of protein per kilogram of body weight per day. Calculate protein based on your protein intake throughout the day. Generally, it is acceptable for the elderly to supplement 30-40 grams of whey protein on the basis of diet every day. Elderly people with degraded gastrointestinal function should be recommended to supplement easily digested and absorbed protein, and whey protein is more suitable for the elderly.
Wei Liang is cautious about “heat preservation”
Some elderly people attach great importance to “heat preservation” and misunderstand “winter disease in summer”. There are even elderly people who have been suffering from gastrointestinal problems for many years and chose to “wrap in cotton clothes” to maintain health, and as a result, they almost died of heatstroke.
Zhang Xuemin, Chief Physician of the Department of Geriatrics, Shanghai Fifth People’s Hospital Affiliated to Fudan University: The elderly have poor sensory ability, especially those with stroke sequelae, Alzheimer’s disease, and mental disorders are not sensitive to high temperature attacks, and the elderly have not yet appeared. When these symptoms occur, they may have suffered from heat exhaustion; secondly, the heat dissipation capacity of the sweat glands of the elderly is reduced, and the body heat is not easily dissipated, or the elderly who are taking diuretics lose more water in their bodies; some elderly people are in a hot environment for various reasons. I don’t like to turn on the air conditioner, and I am prone to heat stroke. In the diet, it should be multi-dimensional and light, and you can eat more vitamin-rich cool foods such as bitter gourd, tomato, cucumber, lettuce, and lotus seeds. Drink plenty of water, in small amounts and many times, and don’t wait until you’re thirsty; dress in loose, absorbent clothing, such as cotton. Indoor ventilation, if the natural wind cannot achieve the effect of cooling and dehumidification, auxiliary facilities such as air conditioners should be used when necessary to ensure that the room temperature is 26-28°C. The elderly should get rid of the fear of air conditioners. Try to avoid going out in the hottest middle and afternoon; it is best for the elderly to go out with family members, and prepare sunscreen devices and some first aid heatstroke prevention medicines.
Don’t be too full to eat when you are hungry.
Many elderly people have long developed the habit of frugality. Even if they are full, they will always finish the remaining few mouthfuls of dishes on the plate. Although the “CD-ROM” thrift concept is good, it may not be worth the harm to the elderly.
Jing Lulu, a nutritionist in charge of the Clinical Nutrition Department of Peking University First Hospital: Overeating may put a burden on the body of the elderly and damage their health, such as a burden on digestion. Overeating will overload the digestive system, leading to stomach pain and bloating, which can easily induce or aggravate digestive tract diseases, and can also induce cardiovascular disease. The elderly have poor metabolic capacity, generally low activity, and excess energy is not easy to consume. It will be converted into fat and deposited in the body, which will lead to obesity in the elderly over time. Obese elderly people suffer from “three highs”, osteoporosis and the risk of cancer will be greatly increased. For the elderly with chronic diseases, being too full is not good for the recovery of the disease. For example, the elderly with a history of coronary heart disease can easily induce angina pectoris by eating too much; the elderly with high blood pressure often eat too much, which often leads to a short-term increase in blood pressure.
Three steps to prevent over-fullness: First, estimate the amount of ingredients before cooking. It is better to cook less than more. In case the amount of the main meal is insufficient, you can add some food after the meal, such as fruits, nuts, jerky, etc.; Second, cook When cooking, use less oil, less salt and less sugar, and choose small tableware. Third, if you cook a lot of food, you can cover it with plastic wrap and put it in the fresh-keeping room of the refrigerator. It is no problem to eat it within 6 hours. When food goes bad, don’t force yourself to eat it to save. Some
elderly people think that exercise must have an “effect”, and the “effect” mainly depends on the amount of sweat. The more sweat, the better the effect.
In fact, for the elderly, exercise should be moderate, and it is advisable to sweat slightly.
Lu Weimin, director and chief TCM physician of the Department of General Internal Medicine of Jiangsu Provincial Hospital of Traditional Chinese Medicine: Exercise should be done gradually, for example, the elderly go from walking to slow walking, from slow to fast walking or running normally. It is not advisable for the elderly to exercise to sweat profusely, especially those with underlying diseases. When going out to exercise, try to choose less strenuous exercise methods such as walking and Tai Chi. It is advisable to control the heart rate and the amount of activity. It is advisable to sweat slightly, feel a little tired and feel comfortable. When to exercise is very important, preferably at 6-9 in the morning, or 4-7 in the afternoon, the temperature is 27-30 ℃, exercise for 30-60 minutes is better. Heart rate is a simple indicator that reflects the intensity and duration of exercise, generally 60%-80% of the maximum heart rate (220-age). The recommended exercise heart rate for the elderly is 120-140 beats/min. Obese people who are weak and obese can use astragalus to soak in water, and those who are thinner can use American ginseng to soak in water. inch) to nourish yin, and Yongquan acupoint (the middle of the upper 1/3 of the non-finger part of the sole of the foot) ignites the fire and returns to the origin.
Don’t always enjoy happiness after a little hardship.
After retirement , you can finally enjoy your old age, but enjoying your old age is not sitting at home waiting for the nanny and children to serve you, and being a shopkeeper. On the contrary, eating a little “hardship” is better for the physical and mental health of the elderly favorable.
A study in the journal Biomedicine Geriatrics reveals for the first time that housework can help improve brain health, especially in the elderly. Researchers at Perth Hospital Affiliated to the University of Toronto School of Medicine evaluated physical activity, memory, concentration, thinking speed and executive ability among elderly people with an average age of 71. They found that the time spent on housework was significantly higher than the elderly Brain volume (especially gray matter) was positively correlated. The researchers noted that the increase in brain volume after exercise was aided by improved physical fitness and increased blood flow. Physical fitness includes speed, reflexes, endurance, muscle strength, balance, flexibility, coordination and agility. In addition, physical activity increases cardiorespiratory fitness and reduces the risk of cardiovascular disease and death. Regular housework can also reduce sedentary times. Sitting for more than 8.5 hours per day is associated with adverse health outcomes, including increased venous aggregation and clotting factors, which disrupt blood flow and may lead to increases in blood sugar and plasma triglycerides, and is also associated with brain atrophy. And doing more housework can avoid or reduce these risks.
Little foolish little glass heart
Mr. Ji Xianlin said: “Health care is a state of mind. If you have a good state of mind, your body will naturally be good. Health must first care for your mind. In life, you must be a little confused and unrestrained. You can afford it and let it go. It is rare to be confused, and that is great wisdom. ”
Sun Xinyu, Director of the Department of Geriatrics, Peking University Sixth Hospital: After the elderly retire, their life circle will undergo great changes, and the theme of life will also shift accordingly. It is easy for them to imprison themselves in the small family environment, so their daily thinking and actions only revolve around the family. This loneliness makes the elderly less sensitive to external affairs, and life outside the family is unfamiliar to them, so they often cannot make effective judgments about the outside world.
Once the ability to connect with the outside world is reduced, the elderly must enhance a strong sense of self-protection, and excessive self-protection is often the beginning of suspicion, and the body is prone to problems. It is recommended that the elderly take part in more community activities, make new partners through common hobbies, open the chat box, speak their heartfelt words to their children and friends, talk about their hearts, and vent out.
