Community and home health guidance for elderly sarcopenia

Fitness and muscle building, "muscle" cannot be lost

Sarcopenia, abbreviated as sarcopenia, is an age-related degenerative syndrome characterized by a decrease in skeletal muscle mass, loss of muscle strength and/or decreased body function.

It is reported that the prevalence of sarcopenia is 5%-13% in adults aged 60-70 years old, and as high as 50% in the elderly over 80 years old. Sarcopenia is closely related to activity disorders, weakness, falls, low bone density and metabolic disorders. It is one of the important causes and manifestations of the gradual decline of physiological functions in the elderly. It will increase the rate of falls, fractures, disabilities and hospitalization, as well as medical expenses in the elderly, seriously affecting the quality of life of the elderly, and even shortening their lifespan.

What exercises can improve sarcopenia?

Adequate physical activity can reduce the risk of sarcopenia and can restore some sarcopenia to normal, especially in patients who have recently been diagnosed with sarcopenia. For example:

swim

Swimming has a positive effect on the metabolism, cardiovascular and respiratory systems. It is especially suitable for the elderly who have joint pain and are not able to participate in jogging, mountain climbing and other sports. However, swimming exercise should be arranged reasonably according to personal circumstances.

Cycling

Cycling can strengthen cardiopulmonary function, prevent and treat hypertension, enhance muscle strength, and prevent the occurrence of sarcopenia.

Walking or jogging

Whole-body exercise such as brisk walking and jogging can improve myocardial contractility, lower blood pressure, regulate blood lipids, and control blood sugar. If you have difficulty walking, you can use a cane in both hands when brisk walking to make the movement more coordinated and stable.

Important reminder: Please reduce sitting/lying down and increase your daily physical activity. Exercise + nutritional therapy is an effective way to prevent and treat sarcopenia.

A proper diet can prevent the occurrence of sarcopenia

Elderly people should eat at least 12 kinds of food every day. Use a variety of methods to increase appetite and food intake, eat three meals a day, increase protein, vitamin D and dietary fiber intake to prevent sarcopenia.

1. Protein

(1) Eat animal foods rich in high-quality protein regularly, especially red meat, milk and soy products.

(2) The recommended protein intake for the elderly should be maintained at 1.0-1.5 g/(kg/d), and the proportion of high-quality protein should ideally reach 50% and be evenly distributed in three meals a day.

(3) High-quality proteins rich in branched-chain amino acids such as leucine, such as whey protein and other animal proteins, are more beneficial in preventing sarcopenia.

2. Fatty acids

For elderly people who have lost muscle mass and weakened muscle function, they should increase their intake of foods rich in n-3 polyunsaturated fatty acids, such as deep-sea fish oil and seafood, while controlling total fat intake.

3. Vitamin D

(1) Increase the time spent outdoors, get more sun exposure, and appropriately increase the intake of foods high in vitamin D, such as animal liver, egg yolk, etc.

(2) Appropriately increase the intake of foods high in vitamin D, such as marine fish, animal liver and egg yolk.

4. Antioxidant nutrients

(1) Encourage increased intake of dark-colored vegetables and fruits, as well as antioxidant-rich foods such as beans, to reduce muscle-related oxidative stress damage.

(2) Appropriately supplement with dietary supplements containing multiple antioxidant nutrients (vitamin C, vitamin E, carotenoids, selenium).

5. High-quality protein

Many elderly people intentionally eat less or even no meat because they are afraid of the cholesterol and saturated fat in animal foods. This practice is not advisable. In fact, the elderly should eat animal foods rich in high-quality protein more often.

Author: Gao Caiping, Wu Yunfeng, Wei Meng, Shanghai Yangzhi Rehabilitation Hospital Affiliated to Tongji University

Chief Judge: Zhai Hua, Yangzhi Rehabilitation Hospital Affiliated to Tongji University, Shanghai, Vice Chairman of the Science Popularization Working Committee of the Chinese Rehabilitation Medicine Association