Decreased muscle, increased fat and increased abdominal obesity
Sarcopenia, there are no other medicines or treatments … You have to change from “diet composition”
Add light exercise to your daily routine … Increase vitality and build muscle
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With the recent increase in dementia patients, people’s interest in dementia prevention is on the rise. Expert advice is that to prevent dementia, attention should be paid to muscle loss and aggravation of abdominal obesity.
Indeed, “sarcopenic obesity”, common in the elderly, is known to act as a damaging factor in dementia. This means a condition that is accompanied by obesity and sarcopenia.
According to the medical community on the 27th, sarcopenic obesity was found to be a factor promoting dementia in the elderly.
As a result of a study by Juntendo University in Japan, healthy elderly people without sarcopenia and obesity had a low prevalence of mild cognitive impairment (14.5%) and dementia (1.6%), while those with sarcopenic obesity showed a low prevalence of mild cognitive impairment (40.8%) and the prevalence of dementia rose to 14.5%.
Gyuhee Chae, CEO of 365mc Nowon Branch, says it’s a natural phenomenon for seniors to lose muscle. Director Chae explains that in adults in general, muscle mass continues to decline after age 40 and decreases by 3% per year after age 60, which is most noticeable in the 1970s.
If this degree is severe, you may be exposed to “sarcopenia”. This refers to a state where the body mass index (BMI), which is the value obtained by dividing the weight (kg) by the square of the height (m2), is equal to or greater than 25 kg / m2 and the muscle strength and muscle function is reduced. As a result of a Korean geriatric senescence cohort study of 70-84 year old community residents nationwide, 21.3% of men and 13.8% of women were reported to have been diagnosed with sarcopenia.
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Director Chae selected “decreased grip strength” as the easiest way to check if muscle strength is decreasing. He said: “If you keep dropping objects while exchanging objects due to poor grip strength, or if it becomes difficult to open bottle caps, or if it becomes difficult to turn a door handle in daily life, you may be suspicious. . If it is even if it is difficult to do so, you have to go to the hospital and get a diagnosis, “he said.
Sarcopenia is definitely a disease, but the problem is that there is no specific drug or treatment.
Director Chae said: “In old age, you should pay attention to protein intake with the aim of preventing muscle loss, not increasing muscle strength.
He said, “Excessive body fat gain is also reported as one of the factors negatively affecting dementia. Ultimately, maintaining adequate weight and muscle mass is the key to preventing dementia.” It shouldn’t be overlooked. because there is a high risk that it will lead to, “he said.
To this end, Dr. Chae stressed that proteins must be carefully included in the diet. The lower the daily protein intake, the higher the prevalence of sarcopenia.
Director Chae said, “Seniors often feel the burden of protein intake due to poor digestion. However, from this point on, we need to improve.”
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It’s best to start by adding a soft protein diet like tofu, soybean dishes, a piece of fish, and steamed eggs to each meal rather than starting a low-salt diet right from the start. If you have weak teeth, it is recommended to cook them gently by boiling them or steaming them.
According to Director Chae, if the goal is to prevent muscle loss, it is recommended to consume 1.2 to 1.4 g of protein per minimum body weight (kg) per day. If you are a little greedy and are considering muscle growth, you can increase it to 1.6g per 1kg of body weight.
Director Chae said: “It is more beneficial to eat adequate amounts of protein in three meals than to eat it at once, in terms of nutrient absorption. You can also consider taking it as
It is also helpful to add light exercise to your daily routine along with a change in your diet. Everyone suffers from muscle weakness, but adding more exercise can slow build-up. In this process, body fat such as abdominal obesity is also naturally improved. Specifically, if you start changing into a “convex belly and narrow leg body shape”, you need to look after it like a red flag for muscle loss.
The World Health Organization (WHO) recommends moderate intensity physical activity for 30 minutes, 5 days per week and 20-30 minutes of moderate intensity physical activity for at least 3 days per week in old age. The American Academy of Sports Medicine (ACSM) also recommends moderate-intensity aerobic activity and strength training for seniors for 30 minutes a day, 5 times a week, for a total of 150 minutes.
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We increase endurance by doing aerobic exercise with ‘walking on flat ground’, which increases bone density and helps manage body fat. Since there is a risk of degenerative arthritis, it is best to avoid inclined places.
In the case of strength training, if you overdo it, you are more likely to get injured. It is safer to seek professional help whenever possible.
However, it is not necessary to engage in weight training that “puts weight” with strength to build muscle.
Director Chae said: “Dance classes where you can use muscles you don’t normally use and ‘water aerobics’ or ‘swimming’, where you can use more muscle strength through water resistance, are good exercises to maintain your muscles. muscles “.
If you are a beginner in exercising, strength training using small tools such as bungee exercises is helpful. In particular, if you sit lightly with an exercise ball on your back and stand up, you can safely perform the “flower” squat of strength training.
Director Chae said: “Maintaining muscle mass and reducing unnecessary body fat is a shortcut not only to prevent dementia, but also to create a healthy old age.”
Lee Seung-gu, online reporter [email protected]
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