[Sarcopenia]
Are you familiar with sarcopenia?
It is said that muscle weakness and deterioration of physical function occur due to muscle weakness.
Here are some ways to prevent sarcopenia.
It is said that muscle weakness and deterioration of physical function occur due to muscle weakness.
Here are some ways to prevent sarcopenia.
Factors of sarcopenia
(1) Aging : As we get older, the amount of muscle and bone decreases.
(2) Lack of exercise : Muscles weaken due to not using them.
③Undernutrition・・・Click here for details⇒⇒Undernutrition
There are various factors such as
As symptoms progress, daily activities are limited, and as they worsen, they are more likely to need support and care.
If you are concerned about osteoporosis, please also see here⇒⇒Tips for preventing osteoporosis
Measures against sarcopenia
Diet and exercise to prevent sarcopenia.
It is important to get into the habit of taking protein and exercising to build muscle in your daily life.
●Eating habits
【protein】
Meat, fish, eggs, dairy products, and soybean products contain a lot of protein, which is the main nutrient that builds muscle.
The target dietary intake of protein is 60g/day for men and 50g/day for women.
*Based on the 2020 Dietary Intake Standards
★Also take vitamin B6 (red meat of tuna, bonito, red bell pepper, kiwi, banana) to help the function of protein!
If you want to know more protein-rich foods and how to eat them, click here ⇒⇒ low nutrition
★Let's take calcium!
Bone health is also important to exercise well.
Bone is constantly going through a cycle in which old bone is absorbed and new bone is formed.
When bone resorption outweighs bone formation, bones become weak and result in osteoporosis .
Calcium, which is the main component of bones, is a necessary nutrient for building bones.
* Click here for more information about osteoporosis
The recommended amount of calcium for Japanese people is
800 mg/day for men aged 18-29 , 750 mg/day for men aged 30-74 , and 700 mg/day for men aged 75 and over .
For women over the age of 18, the dose is 650 mg/day, and for women over the age of 75, the dose is 600 mg/day.
To get the recommended amount of calcium, eat green and yellow vegetables and seaweed as side dishes, soy products as main dishes, and dairy products such as milk, cheese and yogurt, and small fish in addition to your meals. prize!
If you can't make up for it with meals because your food is thin, let's make up with medicines and health foods!
≪Differences in calcium used in pharmaceuticals≫
No one calcium is better than the other.
Gastric acid is necessary for the absorption of calcium, so young people with strong gastric acid secretion should choose calcium with a high content , while elderly people with reduced gastrointestinal function should choose calcium with a high solubility. It is better to change by
Exercise
calf strength exercises
★ Estimated number of times per day is 10-20 times (within possible range) 2-3 sets
<1> Raise the heels of both feet while sitting
<2> Lower your heels
* If you are too strong or too fast when lowering your heels,
Do it in moderation, as it can put a strain on your bones.
It is said that by doing this exercise, when physical stimulation is added to the bones, a small amount of electric current is transmitted to the bones and the strength increases .
★Aim for 2-3 sets a day, 1 minute each on your right leg and left leg!
<1> Slowly raise one leg while standing (while counting 60 seconds)
*Do not lift too high and do not touch the floor.
<2> Slowly return the raised leg.
If you need support, use a desk as shown on the right side of the image.
