If the elderly feel that they are unable to twist the towel, walk slowly and easily fall, they should be alert to suffering from sarcopenia. The incidence rate of the disease is very high in the elderly population, of which 60-70 is 5% - 13%, and 11% is -50% at 80 years of age. The main causes are decreased activity, malnutrition, decreased endocrine function, insulin resistance and so on. How to prevent? Zeng Qingshan, the chief nutritionist in the Clinical Nutrition Department of the Third Affiliated Hospital of Guangzhou Medical University, came to help. Ensure a reasonable diet Ensuring protein intake can be said to be the basis for the prevention and treatment of sarcopenia. The elderly should often eat animal foods rich in high-quality protein, such as meat, milk and bean products. At the same time, special attention should be paid to the uniform distribution of high-quality protein in three meals, which is more conducive to the absorption and utilization of protein. In addition, oral supplementation of essential amino acids can effectively increase the lean body mass of elderly patients with sarcopenia, and has a certain therapeutic effect on elderly sarcopenia. Among all amino acids, leucine is considered to be an effective protein synthesis stimulator, which has a significant effect on senile muscle attenuation. The elderly should pay attention to vitamin D supplementation. If there is no hyperlipidemia, it is recommended to take an egg yolk every day, and appropriately increase the intake of foods with high vitamin D content such as sea fish. Encourage the elderly to do more outdoor activities. Light can increase the synthesis of vitamin D in the human body. Eat more rich foods ω- 3. Marine products with polyunsaturated fatty acids, such as marine fish and seaweed. In seafood ω- The content of polyunsaturated fatty acids was higher, while ω- Polyunsaturated fatty acids can promote muscle protein synthesis and improve skeletal muscle strength. Supplement more antioxidant nutrients, encourage the elderly to eat more dark vegetables, fruits and beans, and ensure sufficient intake of antioxidant nutrients such as vitamin C, vitamin E, carotenoid and selenium, which is very beneficial to the prevention and treatment of muscle attenuation. If you usually have a bad appetite and can't reach the recommended amount of diet, you can choose oral dietary nutritional supplements other than three meals. Total nutrition mixture has the advantages of comprehensive, balanced and controllable. Aerobic exercise combined with resistance exercise Aerobic exercise helps to increase muscle oxidation capacity, endurance and improve cardiopulmonary function, while resistance exercise helps to increase muscle mass and muscle strength. The elderly can choose some soothing aerobic exercises, such as walking, Taijiquan, vigorous walking, etc., while resistance exercises can do some sitting leg lifting, pulling elastic bands and lifting lighter dumbbells. 30 minutes of aerobic exercise should be carried out every day, and 20 ~ 30 minutes of resistance exercise should be carried out the next day. Exercise should be carried out according to your ability, and the action should be slow to prevent bumps, falls and other events. Zeng Qingshan reminded that if the elderly have myopenia, they should go to a regular hospital for consultation and treatment. In addition to diet adjustment and strength training, there will also be behavioral and psychological guidance to help patients alleviate their doubts in time and develop a good lifestyle. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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