Most people over the age of 65 have muscle loss problems. How to prevent sarcopenia and bone preservation as soon as possible is the key! Nutritionists at Menno Hospital pointed out that most people's muscle mass begins to decline after the age of 40, and with increasing age, they will also experience the difficulty of loose bones. For patients with mature sarcopenia, it is recommended to start with dietary nutrition supplementation. Not only should you get enough heat and high-quality protein, but you should also consider the bones and take more calcified foods at normal times to get bone and muscle protection.
Dong Tingfang, a nutritionist at the Munon Hospital, said that when human muscles lose, it is easy to affect physical condition, including climbing stairs, walking or lifting things, it will become difficult. If the elderly start to have problems such as slow walking, they should take enough heat. Otherwise, insufficient heat will easily cause muscle tissue to be exhausted, resulting in muscle loss and powerlessness.
{9 A sufficient amount of high-quality protein can help muscle growth, repair and strengthen physical strength. According to different weight, it is recommended that adults consume 1.2 to 1.5 grams of protein per kilogram every day, including milk, soybeans, steamed eggs, finely cut meat and tofu products and other prototype foods; it is also combined with exercise training that strengthens muscle strength to improve cardiopulmonary function and muscle endurance.She reminded that drinking chicken essence instead of chicken meat often allows the elderly to replenish protein. "In fact, the protein quality of a bottle of chicken essence is not as good as one or two meats." It is recommended that if you can eat meat directly, the best way to take it. People should also detect sarcopenia early through regular inspections and conduct health planning early, which not only increases muscle quality and strength, but also reduces the risk of falls and disability, effectively improving the quality of life.
In addition, calcification also helps protect muscle tissue and maintain bone health. Pan Jiqun, a nutritionist at the Dono Hospital, further explained that "to prevent sarcopenia, you must also consider bone materials." It is recommended that adults take 1,000 mg of calcification daily, and mainly use dairy products such as milk, cheese tablets or buttermilk, and eat more calcification foods including dried tofu, dried fish, mustard and blue vegetables.
Vegetarians drink soybean and sesame powder to strengthen bonesPan Jiqun suggested that in order to supplement protein, they can also increase the intake of calcium. Vegetarians can drink alcoholic soybeans every day, plus 2 tons of black sesame powder, and supplement from the inside out to improve bone protection. Only when the bones are healthy can they exercise and maintain muscle mass.
Mono Hospital recommends that if you have muscle loss and want to improve and prevent sarcopenia, you can go to the hospital to consult a doctor or nutritionist for professional inspection and advice, adjust your daily diet and match appropriate exercises, so that sarcopenia can eat and treat bones and maintain ideal and healthy muscle conditions.
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(Responsible editor: Ye Zicen)