More muscle mass reduces risk of developing Alzheimer’s disease
Enter 2023.07.20 15:06 Modify 2023.07.20 15:09 Hits 82 Enter 2023.07.20 15:06 Modified 2023.07.20 15:09 Hits 82 Squats, lunges, etc. This is helpful, but if the knee joint is not good, heel exercises and stair climbing are recommended. [사진=게티이미지뱅크]
These days, with the spread of health information, many people know the importance of muscles. Lack of muscle increases the risk of falling accidents and the possibility of getting chronic diseases such as diabetes. Having more muscles can also lower the risk of developing dementia. Why?
◆ The higher the muscle mass, the lower the risk of Alzheimer’s disease. Why?
A study on the relationship between muscle mass and the occurrence of Alzheimer’s disease, a type of dementia, was published in the latest issue of the British Medical Journal, an international academic journal. As a result of a large-scale study that analyzed the genes of 450,243 British people, muscle mass and skeletal mass were analyzed by subtracting fat mass from body weight.
As a result, the risk of developing Alzheimer’s disease decreased by 12% as muscle mass and bone mass increased. If you have a lot of muscle mass, you can lower insulin resistance, which makes blood sugar management difficult, and it helps blood vessel health. The action of good hormones secreted by muscles is also activated. Not only can it lower the incidence of Alzheimer’s disease, but it is also estimated to reduce the risk of vascular dementia.
◆ Middle-aged muscles support the health of old age… Aside from physical, it has a huge impact on mental health as well.
Recently, the age of onset of dementia has been decreasing. The number of patients who have just passed the age of 60 is increasing. Vascular dementia, which is caused by the aftereffects of a stroke in which blood vessels are blocked, has a younger onset age. Muscles naturally decrease from the late 30s. If you don’t pay attention to protein food and strength training, you may lose 1% every year. Protecting muscles is closely related to healthy life span (healthy longevity). Through food and strength training, ‘muscle health insurance’ must be put in to enjoy a healthy old age.
◆ Meat, eggs, beans, tofu… Combination of animal + vegetable sweets
Proteins that are well absorbed by the body are meats such as chicken, beef, and pork. Eating 1-2 eggs a day is also good for protein supplementation. However, in terms of efficiency, soy protein is also indispensable. Soybean seeds have a protein content of 40%. This is why soybeans are called ‘meat of the field’. The recently developed new protein soybean is a high-protein variety with a protein content of more than 48% (normal varieties are 40%) (data from the National Institute of Agricultural Sciences). Yellow beans (soybeans). Even if you eat only various beans such as peas and kidney beans, tofu, and bean sprouts, it is a great help to maintain muscle.
◆ Safe heel exercise… Even walking often helps maintain strength
Strength training is also necessary to protect the muscles. Squats and lunges are helpful to strengthen the lower body muscles, which account for about 70% of the total body muscles, but if the knee joint is not good, safe heel exercises and stair climbing are recommended. You can do the lifting and lowering of your heels while watching TV or brushing your teeth. Even walking often is good for maintaining strength. Sitting or lying down for long periods of time causes muscle loss. You have to get up and move right now.
2023-07-20 06:07:04
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