The middle-aged population may face the crisis of sarcopenia! The secret weapon for muscle growth is…

According to statistics from the National Health Administration, nearly one-fifth of people over 50 in the country have insufficient protein intake, which not only affects their mobility but also makes them more likely to face the crisis of sarcopenia early. Nutritionists point out that sarcopenia can reduce people's mobility and cause problems such as osteoporosis. The only way to prevent it is to consume more high-quality protein and exercise regularly.

Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei City United Hospital, pointed out that sarcopenia is the loss of skeletal muscle mass and a decrease in muscle strength or endurance. It is more common in mature people, those with low protein intake, and those who lack exercise. It is not only prone to osteoporosis, but can also often lead to fractures, falls, long-term bed rest and death.

Three indicators for assessing sarcopenia

• 1. Slow down your walking speed: Be alert if you can’t walk fast enough.

• 2. Grip strength: Be careful when you find yourself holding the cup unsteadily and it might drop.

• 3. Decreased muscle mass: You can use the base of your hand to surround your calf. If your calf is strong, the risk of sarcopenia is low. If there is space, you should be aware that the risk of sarcopenia is high.

PS. (If you have 2 of these indicators, you have sarcopenia and you should take active measures to prevent it).

There are two ways to improve sarcopenia: one is exercise, the other is nutrition. You should consume more protein and vitamin D. The amount of protein should be calculated based on body weight. There should be 1 gram of protein per kilogram. On average, one egg contains 7 grams of protein. It is advisable to consume it in moderation. Vitamin D can prevent osteoporosis and help the growth of endurance muscles, which is very helpful in preventing falls.

Muscle nourishment: protein supplementation + exercise

Nutritionist Hong Ruopu emphasized that protein is an important component of cells, affecting the construction of human muscles, bones, brain tissues and the operation of the immune and metabolic systems. In addition to animal protein sources such as fish, meat, eggs, and milk, soy products such as soy milk and tofu can also be used as a source of plant protein.

People with normal kidney function should consume 1.2 to 1.5 grams of protein per kilogram. It is best for patients with sarcopenia to supplement "high biological value protein", that is, beans, fish, meat, eggs, milk and dairy products, which can achieve the best synthesis of muscle protein. If you are a vegetarian, it is recommended that you eat soy products instead, such as soy milk, tofu, and dried tofu; you can also supplement with plant-based "low biological value protein", including red beans or mung beans, to make up for the protein needed by the body.

In addition, studies have shown that exercise can promote muscle protein synthesis, so resistance exercise should be performed at least 3 to 5 days a week. If you are in good physical condition, you can go to the gym and do appropriate resistance training under the guidance of a professional coach or physical therapist.

However, it may be a burden for middle-aged people to go to the gym for heavy training. Therefore, it is recommended that you first use a small plastic bottle filled with water as a dumbbell, and practice weight-bearing by lifting the dumbbells, or sit down and use the soles of your feet to push against the wall, do push-ups against the wall, or use elastic bands to exercise, all of which have a resistive exercise effect.

Come and rescue Puff Girl, Zombie Girl, and Weak Muscle Man! Please stay tuned: "Health Live Broadcast" ●August 29, 2017 (Tuesday) 12:30 ●Live broadcast guest: Cathay Hospital physiotherapist/Jian Wenren ●Live broadcast theme: Exercise without losing paint! Rescue Puff Girl, Zombie Girl, and Weak Muscle Man