Concerned about online fight against sarcopenia, please do so! Mrs. Chen stared at the TV screen intently and followed the play carefully. She is going to get up from the sofa because she hears her husband enter the door. It happened that she couldn't stand still and fell down on the sofa, so she couldn't help but let out a cry. Mr. Chen smiled and said, "Wife! Let's go to exercise together! I heard that there is a problem called sarcopenia, and we may both win the lottery. Muscle loss, starting from the age of 30! " "Myopenia" represents the loss of muscle mass and the deterioration of motor function, which slows down our walking speed and shortens our moving distance, so that we can't exert our strength when we want to. Before the age of 30, our body's muscle mass is accumulated year by year, but after the age of 30, it begins to decline, and we may lose 3% to 8% muscle mass every ten years. With the increase of age, the loss rate will also accelerate. At first, my muscles still had many "roots", so I wouldn't notice anything wrong. However, after I was 50 years old, I felt more and more overwhelmed. Sometimes I have to catch the MRT and the bus, but I can't get up quickly, or when I want to move the garbage to the designated recycling point, I find that I can't control it and my things fall all over the floor. When we reach the age of 65, the speed of muscle loss will be even faster, which will not only affect the quality of life, but also greatly increase our chances of falling, breaking or even staying in bed after muscle weakness, adding a little pain to our old life. (Editor's recommendation: Hip fracture is fatal to the elderly! Two or three things you must know) The amount of muscle in our body is constantly changing. You can imagine a balance. One side of the balance is muscle growth and repair, and the other side is muscle destruction. Between metabolism, our bodies will try to send signals to maintain balance. If you lose too much muscle, your balance will be out of balance and lean towards sarcopenia. What will accelerate muscle loss? Too little muscle use is the primary reason. Some people have to sit for a long time because of long hours of work, some people have been in bed for a week because of illness, or have been hospitalized for three months without much exercise. When we don't use muscle, it is easy to lose muscle quickly. After the muscle mass and strength are reduced, we may feel tired after walking a little, which will easily lead to a vicious circle, making people more and more unwilling and afraid of exercise, and muscle is more likely to lose. Concerned about online fight against sarcopenia, please do so! Mrs. Chen stared at the TV screen intently and followed the play carefully. She is going to get up from the sofa because she hears her husband enter the door. It happened that she couldn't stand still and fell down on the sofa, so she couldn't help but let out a cry. Mr. Chen smiled and said, "Wife! Let's go to exercise together! I heard that there is a problem called sarcopenia, and we may both win the lottery. Muscle loss, starting at the age of 30! "Myopenia" represents the loss of muscle mass and the degradation of motor function, which slows down our walking speed and shortens our moving distance, so that we can't exert our strength when we want to. Before the age of 30, our body's muscle mass is accumulated year by year, but after the age of 30, it begins to decline, and we may lose 3% to 8% muscle mass every ten years. With the increase of age, the loss rate will also accelerate. At first, my muscles still had many "roots", so I wouldn't notice anything wrong. However, after I was 50 years old, I felt more and more overwhelmed. Sometimes I have to catch the MRT and the bus, but I can't get up quickly, or when I want to move the garbage to the designated recycling point, I find that I can't control it and my things fall all over the floor. When we reach the age of 65, the speed of muscle loss will be even faster, which will not only affect the quality of life, but also greatly increase our chances of falling, breaking or even staying in bed after muscle weakness, adding a little pain to our old life. (Editor's recommendation: Hip fracture is fatal to the elderly! Two or three things you must know) The amount of muscle in our body is constantly changing. You can imagine a balance. One side of the balance is muscle growth and repair, and the other side is muscle destruction. Between metabolism, our bodies will try to send signals to maintain balance. If you lose too much muscle, your balance will be out of balance and lean towards sarcopenia. What will accelerate muscle loss? Too little muscle use is the primary reason. Some people have to sit for a long time because of long hours of work, some people have been in bed for a week because of illness, or have been hospitalized for three months without much exercise. When we don't use muscle, it is easy to lose muscle quickly. After the muscle mass and strength are reduced, we may feel tired after walking a little, which will easily lead to a vicious circle, making people more and more unwilling and afraid of exercise, and muscle is more likely to lose. Although muscle loss is easy to happen to sedentary people, you may have noticed that some elderly people are obviously busy, cleaning the environment and arranging flowers and plants, but their situation is getting worse and worse along the way. Usually at this time, everyone will blame and say, "Alas! I can't help it, it's like this when I'm old! But in fact, this is not just a factor of age change. Many elderly people may have bad teeth, or only the elderly at home are too lazy to cook, go out to buy, or even lose their appetite. In short, they just don't eat enough and don't get enough nutrition and energy to maintain their muscles. Long-term insufficient calorie intake, insufficient or unbalanced intake of protein, vitamins and minerals will make it difficult to maintain muscle quality. In addition, the factors that will affect the maintenance and growth of muscle quality are also related to hormones. For example, insufficient concentration of growth hormone and testosterone will slow down the synthesis of protein in the body, and body muscles need a variety of protein to participate in the transmission of contraction information in muscle cells. When protein synthesis is affected, muscle contraction activity is poor. In addition, with the increase of age, the nerve conduction of the brain to control muscle movement decreases, and the control of muscle movement becomes more and more inaccurate and the coordination is not good, which will also affect the quality and contraction activity of muscle. (Editor's recommendation: It's never too late to exercise! 70-year-old entrepreneurs practice muscle strength growth 1.6cm, bone density 10%). Resistance training is very important to fight sarcopenia! The most effective ways to fight sarcopenia are resistance training and healthy diet. When it comes to exercise, everyone will first think, isn't it just gardening or walking for the elderly, which can prevent muscle loss? To be honest, this may have limited effect. A better way to exercise muscles is "resistance training". Resistance training refers to training actions through external resistance. When objects bring resistance and we contract muscles, the tension felt by muscle fibers will produce hormones, the nerve conduction will be improved, the signal to promote muscle growth will be enhanced, and protein will be synthesized in skeletal muscle. Therefore, resistance training can make muscles have more quality, strength and endurance. Different resistance training packages are suitable for everyone. Water resistance exercise, elastic belt, or unarmed muscle strength training are all feasible schemes. According to the research, it can bring benefits within two weeks after starting to practice resistance exercise. However, as long as you exercise, you may cause sports injuries, so pay attention to the frequency and intensity of exercise. If you don't know where to start, you can consider looking for a physical therapist or a sports coach to make your own exercise plan. Nutritional balance is king! How to eat healthily? First of all, you should eat enough calories. As we mentioned earlier, the elderly often eat less and less for various reasons. If the calorie intake is insufficient, the body will start to break down the stored glycogen, protein and fat. If the heat is insufficient for a long time, the muscles will be broken down for energy supply, and of course the muscles will be lost! When nutrition is adequate, the benefits of exercise will be amplified. Studies have shown that there is an obvious relationship between protein deficiency and sarcopenia. Intake of protein is beneficial to muscle growth. When you get older, you need more protein to promote muscle growth. If the renal function is normal, you can get 1 to 1.2 grams of protein per kilogram of body weight every day, that is, 60 kilograms of women suggest taking 60 to 72 grams of protein every day, and you can get high-cost protein from cheese, milk, eggs, meat and soybeans. If you want to improve muscle quality, you can also consider supplementing amino acids, especially leucine, vitamin D and ω? 3 fatty acids (ω-3 fatty acids). (Editor's recommendation: To prevent sarcopenia, protein and vitamin D should be eaten like this! But I want to remind you that preventing sarcopenia is not only about taking protein, but also taking other nutrients such as carbohydrates and fat in a balanced way. Excessive intake of protein is not only unhelpful, but may also put a burden on the kidneys. Nutritional balance is king! Although we mentioned earlier that insufficient concentration of growth hormone or testosterone is one of the causes of sarcopenia, direct supplementation of testosterone and growth hormone may cause many side effects such as thrombosis and diabetes, and even increase the risk of cancer, so it must be evaluated by a doctor before use. After the age of 30, we will begin to fight sarcopenia. Everyone should develop exercise habits and endurance, and have a balanced and nutritious diet! This article is reproduced with the authorization of "Caring for Online"/Original source: Fight against sarcopenia, please do so! About the author: Nursing bank is a team composed of medical staff, with doctors as editors, inviting specialists to provide you with high-quality, empirical and world-class health information. Care Online is also a medical portal. 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