Exceeding 12 seconds may cause "muscle weakness"! Doctor: Men should pay attention to uneven nutrition and lack of exercise, which may increase sarcopenia
Uneven nutrition and insufficient exercise! Middle-aged men should also pay attention to the risk of sarcopenia
The changing lifestyle of Taiwanese people, coupled with uneven nutritional intake and lack of exercise, requires more attention to the risk of “sarcopenia” coming early. Studies have pointed out that the rate of muscle mass loss accelerates after the age of 40. Once muscle loss is excessive, it will lead to a decrease in muscle strength and muscle endurance, which will not only affect the walking speed and quality of life of the elderly, but may also increase the risk of falls and mortality, the Affiliated Hospital of Sun Yat-sen Medical University reminds , middle-aged men who are busy with work should understand their own muscle strength on the eve of Father’s Day and make preparations for muscle growth as early as possible.
Sarcopenia is one of the important factors that affects the physical activity, walking speed, and fracture probability of the elderly. From “sitting up and standing” in daily life, you can initially understand your risk of sarcopenia. Local research has found that among people over 55 years old, those who sit up and stand for more than 12 seconds show that about 86.8%, or more than 4 out of every 5 people, are at risk of sarcopenia. It can be seen that the sit-up and stand test is very important for understanding sarcopenia. The Importance of Initial Muscle Condition.
Yan Qihua, director of the Department of Family and Community Medicine at the Hospital Affiliated to Sun Yat-sen Medical University, said that the chronic disease issues that Taiwanese need to pay most attention to should continue to emphasize “three highs and one low”. This “low” refers to muscle loss and reduced muscle mass. Especially after the age of 40, muscles will rapidly decrease at an average rate of 8% per decade. Between the ages of 40 and 80, nearly one-third of the muscles may be lost. If you find that your physical strength has become worse and your strength has become smaller, you may have muscle weakness. When symptoms come to your doorstep, you must not normalize the symptoms.
Sarcopenia affects men and women regardless of age! Doctor: Poor teeth and poor appetite should also be considered
“Sarcopenia is a problem that all men and women, old and young, should pay attention to, and it may be related to cognitive dysfunction, disability and even mortality!”
Director Yan Qihua pointed out that studies have found that heart disease patients with poor lower limb muscle strength have a 41% increased risk of heart failure, which shows that muscle loss has a comprehensive impact on health and quality of life. In addition, as age increases, oral and dental conditions become poor, resulting in poor appetite and uneven nutrient absorption, which are also factors that need to be considered in preventing sarcopenia.
“After the age of 40, it is recommended to start active muscle building. In addition to resistance exercise three times a week, balanced nutrition is also extremely important!” Director Yan Qihua gave an example of an 81-year-old man who had difficulty moving due to a stroke. The amount of exercise and Long-term poor appetite leads to adverse effects. After taking appropriate nutritional supplements and focusing on exercise training, my sleeping strength and muscle mass increased for nearly a year within 1.5 months, and my weight gradually recovered from an underweight 48 kg to 52.9 kg.
“Once muscles are lost and mobility deteriorates, it will take more effort and cost to restore the lost muscles!” Director Yan Qihua reminded that in order to avoid worsening of muscle loss and poor mobility, poor appetite, malnutrition and insufficient muscle stimulation, It may even develop into a vicious cycle of sarcopenia with aggravated muscle loss. After the age of 40, it is recommended to actively maintain muscle.
If you usually have bad teeth and poor appetite due to busy work, it is recommended to use more scientific and convenient balanced nutrition to supplement appropriate calories and absorb protein to make up for the poor appetite and uneven nutrition caused by eating outside. Loopholes prevent the body from prioritizing the decomposition of protein in muscles as an energy source, ensuring that there is enough energy to generate the nutrients needed by muscles. Only through scientific methods can you gain twice the result with half the effort.
Sarcopenia curator uses a digital device to “stand up” 5 times for one minute to understand muscle status
In order to remind middle-aged, strong and elderly men to pay attention to the risk of sarcopenia, on the eve of Father’s Day in 2023, the Hospital Affiliated to Sun Yat-sen Medical University and Abbott jointly organized a two-week sarcopenia health education exhibition (from August 1 to August 15 Japan), it is hoped that with the help of digital devices, people can perform 5 sit-stand tests and quickly understand their muscle status in one minute. It also reminds people to care about their families and encourage them to take the test to avoid falling into sarcopenia. Risks without knowing it.
Director Yan Qihua reminded that about 1 in 4 male Taiwanese suffer from muscle loss (23.6%), and the prevalence of sarcopenia in men is about 1.3 times that of women6. He encouraged the public to pay more attention to their elders at home on Father’s Day. Muscle health, and actively communicate and establish their concept of nutritional intake, take the initiative to improve the health crisis. “Muscle” cannot be lost in a healthy life. Preventing and improving the risk of muscle loss is also an important health task for the Taiwanese people.
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