Did you know? Within 1 year, there are some elderly people who die from falls. “Hip fractures” rate is as high as 22%, which is caused by accidents in the home, such as slipping in the bathroom and falling from the bed, etc., because elderly people often have osteoporosis and low muscle mass. or sarcopenia, which causes hip fractures easily, even if a mild fall
Prof. Dr. Korakot Panich, Consultant Physician of Orthopedic Surgery Center Nonthavej Hospital and Thonburi Hospital Herbalife Nutrition Advisory Board Member Provides information on the causes and dangers of lean muscle mass. along with suggesting ways to increase muscle mass in the elderly interestingly that “As we age, our muscle mass decreases. Starting at the age of 30, the loss is about 1% and it decreases rapidly around the age of 40-50, but not everyone has the same problem. The key risk factors for lean muscle mass are: physical inactivity and obesity because the fat will be inserted into the muscles resulting in reduced muscle strength Including the functioning of the nervous system that connects the brain and muscle fibers will deteriorate with age. causing the breakdown of muscle mass rather than building
In addition, loss of bone mass and muscle mass including muscle strength It doesn’t always depend on getting older. But having congenital disease also causes this condition to increase, for example, in people with cardiovascular disease. Or diabetes found about 30%, in people with dementia found about 26%.
Dangers in the elderly with lean muscle mass Not just falling easily and often Because in the elderly with coronary artery disease, myocardial infarction is often found. Poor exercise capacity and increased cardiovascular mortality For the elderly without coronary heart disease symptoms But the arteries were found to be stiff and inelastic (stiff) and the artery walls were thickened. If you have low muscle mass, you will have coronary artery disease. 1.7 times more likely to die than breast cancer patients with normal muscle mass
Prof. Dr. Korakot further suggested that “Seniors can increase their muscle mass through exercise. Along with getting the right nutrients and enough to build muscle. Bone and nervous system regeneration Including body movements Be careful and do it right. because the elderly have degenerative problems Osteoporosis with lean muscle mass This causes no energy to exercise, gets tired easily, or has pain when exercising. Therefore, you should start exercising as little as you can, such as pulling the elastic band or getting up from the chair slowly 3-5 times per set, 1-2 times a day. Then increase the number 1-2 times per set the next week. Combine with walking, swimming or cycling for 5-10 minutes as long as it’s not too tiring. Then increase 10% at a time when your body is used to it. Don’t overdo it because if injured, it will be difficult and long to heal.
“Malnutrition Problems” Elderly people tend to eat less. It’s caused by a number of factors, such as chewing problems. Which has been researched in the elderly in Thailand, found that the rate is as high as 50%, along with other conditions such as medicines that reduce the amount of saliva, bad taste, slow digestion, causing fullness for a long time and constipation, etc., all cause anorexia. which is a common problem Lack of protein and vitamin D due to insufficient protein intake, for example, less than 0.8 g/body weight (kg)/day In conjunction with vitamin D deficiency that elderly people, especially urban people, tend not to be exposed to the sun As a result, muscle mass decreases. In addition, iron deficiency in the elderly also makes anemia more common. resulting in exhaustion easy dizziness not wanting to move
From research in elderly people with lean muscle mass By providing complete nutrition, consisting of whey protein, amino acids, leucine, vitamin D twice a day for 13 weeks, it was found that muscle mass increased and the test got up from the chair faster. compared to the carbohydrate-only group Reflecting that getting nutrients in the elderly is important. because the elderly can eat less, so in case of emergency or insufficient food It should be supplemented with a variety of nutritious products. by eating together with the main meal in order for the body to receive complete nutrition, “Asst. Prof. Dr. Korakot concluded
2023-06-27 09:25:32
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