2023-06-16 22:00:00
With age or chronic diseases such as diabetes, muscle mass may decrease and “sarcopenia” may occur, resulting in decreased muscle strength, limited mobility, and even disability. Physicians remind that with proper nutritional supplements, including adequate protein, calcium, and vitamin D, and continuous exercise rehabilitation, most patients with sarcopenia can enhance their muscle strength and life functions.
Not a skinny patent Fat body may also be a sarcopenia group
Yang Huidai, Director of the Rehabilitation Department of Taipei United Hospital Yangming District, pointed out that most sarcopenic patients will lose weight and have thinner legs. However, some patients seem to be obese, but they are actually sarcopenia; , although muscle atrophy, it is replaced by adipose tissue accumulation, thus forming the so-called “sarcopenic obesity”.
Grip strength and sit-up tests to initially screen for sarcopenia
How do I know if I am a sarcopenia group? Wang Peizhu, a nutritionist at the Taipei Community Nutrition Promotion Center, pointed out that the diagnosis of “sarcopenia” can be confirmed by testing muscle strength, quality, and physical performance. However, ordinary people can do a preliminary screening by themselves first, through a simple measurement of the calf circumference, if the male calf circumference is less than 34 cm, and the female is less than 33 cm, please proceed to the “grip strength” or “sitting up” test.
The “grip strength” part requires testing equipment, so you can go to the community health service center to measure it one step further. The hand grip strength of men must be ≥ 28kg, and the hand grip strength of women must be ≥ 18kg; while “sitting up” can be tested at home by yourself, and you can find a fixed one. Chair, standing up and sitting down 5 times, if the time spent ≥ 12 seconds, there is a risk of “possible sarcopenia”. It is recommended to go to the medical unit to further confirm whether there is sarcopenia.
The elderly often choke on drinking water and have difficulty swallowing, causing malnutrition can lead to a vicious circle
Yang Huidai pointed out that sarcopenia affects not only the skeletal muscles of the limbs, but also the muscle groups that control swallowing movements; due to the reduction in the mass of these muscle groups, there is not enough muscle strength to complete swallowing such as effective chewing and transportation. Movements will cause swallowing disorders, known as “sarcopenia dysphagia”; dysphagia will lead to malnutrition, which will worsen the insufficient muscle mass of “sarcopenia”, forming a vicious circle.
Yang Huidai said that in the elderly group over 65 years old, the occurrence of “sarcopenic dysphagia” is actually not uncommon; in addition to the symptoms of dysphagia or coughing, hoarseness may also occur in severe cases.
For the treatment of “sarcopenic dysphagia”, physical and occupational therapy of the limbs, as well as individual swallowing rehabilitation training, can improve the muscle endurance and coordination of the skeletal muscles of the limbs and swallowing muscles, strengthen swallowing skills, and depending on the situation Adjusting the texture of the food you eat and giving adequate nutritional supplements can also improve your ability to swallow and eat, and avoid falling into the vicious circle of “sarcopenia” mentioned above.
Osteoporosis is prone to comorbidity with sarcopenia
Yang Huidai said that medical research has found that patients who are known to have “osteoporosis” also have a higher proportion of “sarcopenia” than the general population; disease relationship.
If you have suspected sarcopenia such as thin limbs or weakness, or have difficulty swallowing, it is recommended to go to the hospital for relevant evaluation and testing. If the diagnosis is confirmed, you can start rehabilitation treatment as soon as possible; whether it is “sarcopenia” or Sarcopenia and dysphagia”, all have the opportunity to make good progress following rehabilitation treatment.
eat healthy, move happily Improve sarcopenia
Wang Peizhu pointed out that paying attention to diet and exercising can effectively improve sarcopenia. The dietary principle for sarcopenia is that sufficient calories and protein are very important. A cup of milk in the morning and evening can provide rich protein and calcium. Beans, fish, eggs and meat are also protein-rich foods. It is recommended to eat them with every meal. In addition, Vitamin D is also very important for muscle maintenance. You can get rich vitamin D in the sun, salmon, eggs, and shiitake mushrooms in your food.
There are often elderly people who can’t eat, or the older they get, the less they eat. Wang Peizhu explained that digestion and gastrointestinal motility will slow down as you get older, which will affect your appetite. He suggested that the elderly with small food intake can “eat small meals frequently”, for example, from “three meals a day” to “three meals and three snacks”. “, so that the calories and nutrients needed for the day can still be eaten.
Wang Peizhu reminded that if you don’t move following eating, your digestion will also get worse. In addition, because exercise is related to muscle strength, you can usually do resistance exercises such as elastic bands and water bottles at home to strengthen your muscles. If you don’t move, your muscles will naturally develop. Aged and lost. He suggested that taking a break following meals and doing some exercise can promote gastrointestinal motility, increase appetite, and build muscle. Through the adjustment of living habits, eat well and develop exercise habits to avoid sarcopenia upper body.
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