Sarcopenia may induce dementia and metabolic syndrome! Nutritionist Gao Minmin: 6 tips to prevent sarcopenia: "eat more + exercise more"

As we age, muscle mass and function gradually decline, so be careful of sarcopenia! According to statistics, the prevalence of sarcopenia among the elderly in Taiwan is approximately 3.9% to 7.3%. Sarcopenia refers to a decrease in muscle mass, combined with decreased muscle strength or reduced physical activity, which increases the risk of falls and fractures. In addition to reducing mobility, sarcopenia may also induce risks of other diseases, such as metabolic syndrome, cardiovascular disease, disability, dementia, etc.

6 potential health issues that may lead to muscle loss

Sarcopenia can occur with aging, but it can also occur due to nutritional deficiencies, lack of exercise, and especially, it can be accelerated by acute or chronic diseases of the body's organ systems. Nutritionist Gao Minmin said that there are six potential health problems that lead to muscle loss:

1. Insufficient activity: often sitting still or lying in bed for long periods of time.

2. Inflammation in the body: Inflammation can easily lead to reduced efficiency in muscle formation and accelerated muscle breakdown.

3. Improper weight loss: dieting and insufficient calories will cause muscle breakdown and loss.

4. Factors causing illness: accelerated muscle loss.

5. Hormone imbalance: protein breakdown speeds up.

6. Unbalanced diet: Insufficient intake of high-quality protein and insufficient raw materials for muscle synthesis.

Have you got "sarcopenia"? 6-point self-test

How do you know if you have sarcopenia? Nutritionist Gao Minmin said that you may want to do the following 6 self-tests:

1. The calf circumference is too low: After the fingers circle the calf, there is still a gap.

2. Difficulty getting up from a sitting position: requires a handrail or help from others.

3. The towel cannot be wrung dry: the muscles become less, resulting in a decrease in grip strength.

4. Frequent falls: falling more than 2 times within a year.

5. Unable to lift heavy objects: Unable to lift objects weighing 5kg.

6. Climbing 10 steps is difficult: You need to rest after walking 2-3 steps.

The rate of muscle strength loss will accelerate with age, which is why the elderly are prone to back pain, numbness in the hands and feet, and may even fall and break bones if they are not careful. Sarcopenia can be said to be the biggest killer of disability in the elderly!

The rate of muscle strength loss will accelerate with age, which is why the elderly are prone to back pain, numbness in the hands and feet, and may even fall and break bones if they are not careful. Sarcopenia can be said to be the biggest killer of disability in the elderly!

6 tips to prevent sarcopenia: "eat more + exercise more"

"Eat more + exercise more" can slow down the rate of muscle loss. Nutritionist Gao Minmin reminds us that prevention is better than cure. You don't need to go to the gym to gain muscle. As long as you know how to eat and exercise, eating this way to gain muscle is suitable for middle-aged and elderly people.

1. Supplement high-quality protein

A good protein intake plus proper exercise can help us increase muscle mass. It is recommended to eat 6-8 servings of high-quality protein every day, mainly in the form of high-quality prototypes, such as milk, eggs, lean meat, and soy products.

A good protein intake plus proper exercise can help us increase muscle mass. It is recommended to eat 6-8 servings of high-quality protein every day, mainly in the form of high-quality prototypes, such as milk, eggs, lean meat, and soy products.

2. Vitamin D Supplementation

Vitamin D helps strengthen bones, maintain bone density, promotes calcium absorption, maintains good muscle function, and protects muscle tissue from loss.

3. Ensure adequate calcium intake

Only healthy bones can support our muscles, and calcium will gradually be lost as we age, so calcium supplementation becomes a very important step in anti-aging. Taking 1000 mg a day can slow down bone loss and protect muscle tissue.

4. Maintain brisk walking 3 times a week

You don't have to do brisk walking, swimming, yoga, or tai chi are all acceptable. The main purpose is to increase muscle strength and slow down degeneration. However, it is also recommended that people who seldom exercise should slowly increase the duration and difficulty of exercise. Do not do very intense training suddenly because of greed, which can easily cause muscle injuries.

5. Make sure you have enough calories

Many people go on a diet and exercise in order to lose weight, which results in insufficient calorie intake. Although your weight has gone down, it is very likely that your muscles have been consumed, turning you into a "puff man" who is prone to obesity. Therefore, we need a good diet and exercise to help us burn fat and grow muscle.

6. Get enough sleep

Staying up late can easily lead to inflammation in the body, and inflammation can affect the body's ability to synthesize muscle, leading to sarcopenia. Therefore, getting enough sleep can reduce inflammatory factors and stimulate growth hormone.