Only a little fat can lead to health and prosperity? Experts teach you how to "nourish meat" to avoid sarcopenia

In order to love beauty, I tried to do all kinds of fat loss methods; in middle age, I gained wealth and had a high body, and started to lose weight for health; when I arrived at the silver hair stage, I did not deliberately lose weight and my body weight gradually decreased, which may not be a good thing. In recent years, many studies have pointed out that older people who are a little fat are healthy and long-lasting than thinners. Being fat is not necessarily a bad thing. Overly thin elderly people may suffer from weakness and premature decline. Especially after getting sick or having surgery, I went down during the weight period and had to take one kilogram before I realized that it was so difficult. How do the elderly "harvest meat" and how can they "be fat and become healthy"?

Because love beauty or for health, "slimming" has always been the goal that everyone pursues. But when it comes to the silver hair stage, some people say, "It is better for an elderly person to be fatter"? Huang Guochen, deputy director of the National Taiwan University Branch of Hsinchu, said, "It is better for the elderly to be fatter." From the perspective of epidemiological studies, the statistical data shows that the elderly are slightly heavier, have a slightly higher BMI, and have a lower mortality rate; and from the perspective of clinical perspective, when diseases such as Chinese wind and beds occur, there is a capital consumption.

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According to a nine-year follow-up study of 1,512 elderly people from the National Hospital, we explored the physical quality index (BMI) and the death risk of elderly people. The mortality rates of BMI are smaller than 22 (normal thin), between 22 and 24 (normal), between 24 and 27 (overweight) and larger than 27 groups, respectively, were 5.73%, 4.02%, and 3.2. 7% and 3.69%, the elderly with the lightest weight had the highest risk of death, while the elderly with overweight had the lowest risk of death

Peng Li-ning, director of the Research and Development and Promotion Department of the Beirong Higher Age Medical Center, said that for the general public, BMI was a standard range of 18 to 24, but with the increasing number of studies on the elderly, it was found that such standards were not suitable for the elderly. For example, if the BMI is around 24, although it is slightly fat for young people, it is better for the elderly and can even gain a little weight; but if it is higher than 27, you should pay attention to the increase in cardiovascular risks.

The elderly deliberately reduce weight, and most of the muscles are reduced rather than fat, causing sarcopenia.

She said that many people say that the lighter the weight, the more they can reduce the risks of cardiovascular and dysfunction, but if the elderly deliberately lose weight, they often lose not fat, but important muscles. The muscles have a great impact on the elderly. Too little muscle can easily cause disability problems, such as being unable to move freely or falling easily.

Therefore, the elderly should not deliberately lose weight. If they really care about "reducing weight" for the disease, they should maintain normal diet and achieve the purpose of weight loss by increasing exercise. In this way, they can not only lose unwanted fat, but also improve cardiovascular risks.

Huangguo said that compared with BMI and body weight, the elderly should pay more attention to the amount of muscle mass. In clinical practice, I saw that patients are 70 kilograms at a young age, and their muscle mass may reach 24 kilograms when they are young, and only 13 kilograms are left when they are old.

Through the instrument, you can tell the amount of muscle mass, and there are tools to measure at home.

Now the measuring instrument is becoming more and more precise, and you can tell the amount of muscle through the instrument. The most accurate ones are nuclear magnetic resonance, computer rupture layer or bone density measurement instruments, but they need to be measured in the hospital; now, bioelectrical impedance analysis (BIA) machines can also be used at home or in sports centers, which means the commonly heard Inbody machine measurement, which is very convenient.

If measured by BIA, the muscle mass of boys should be greater than 7 (kg/meter square) and the muscle mass of girls should be greater than 5.7 (kg/meter square). If it is lower than this value, there will be risks of sarcopenia.

In addition to "quantity", Huang Guo said that the "quality" of muscles is also very important. The upper limbs can measure grip strength, and use the habit to measure it with hands. Men should be more than 28 kg, women should be more than 18 kg; the lower limbs can measure "will you complete it by sitting and standing five times within 12 seconds" and "will your walking speed be more than one meter per second". In addition, in daily life, you should pay special attention if you find it difficult to get up from a chair, unable to dry the towel with both hands, or unable to turn on the bottle.

If the weight drops by 5% within one month and 10% within half a year, medical diagnosis should be made.

To maintain muscle mass, in addition to appropriately replenishing the protein required for muscle production, the elderly also need to increase resistance training. Resistance training is mainly based on large muscles, and you can use horns, resistance pedals and elastic straps for home training. In addition, the elderly should also increase balanced training to prevent falls. Taiyang fist and single foot stand are good ways.

Huangguo and Peng Lining also reminded that some elderly people do not deliberately lose weight, but they become thinner involuntarily, which is also a problem that needs to be paid attention to. If the weight drops within one month and loses 10% within half a year, it should be diagnosed in the home medicine or geriatric department to determine whether it is caused by cancer, stomach disease or immune disease, and is diagnosed early and is treated early.

Lower limb muscle strength measurement method

1. Can it be completed in 12 seconds if you sit and stand five times?

2. Is the walking speed greater than one meter per second?

● If it cannot be done, it means that the muscle strength has decreased.

Bioelectric impedance analysis (BIA) measure muscle mass

Male: should be greater than 7 (kg/m2 square)

Female: should be greater than 5.7 (kg/m2 square)

● If it is lower than this value, there will be risks of sarcopenia