After accumulating years of life experience and wisdom, many people have entered the middle and old age stage, which is known as the "** period". At this time, for many middle-aged and elderly people, a major concern is how to maintain physical and mental health, especially now that more and more health information and nutrition theories are dazzling. Issues such as weight management have become the focus of heated discussions in their daily lives.
It's hard to buy old and thin?"This sentence has been widely circulated, and it seems to imply a perception that the thinner the elderly, the healthier. However, a new study published in the Chinese Journal of Geriatrics offers the opposite. The study pointed out that for the elderly, compared with being too thin, moderate weight gain is conducive to the maintenance of their physical function, which is what we often call "slightly fat".
First, let's review the study. The researchers included a total of 1,950 geriatric inpatients with an age range of 60 to 103 years and a mean body mass index (BMI) of 234。According to BMI, participants were divided into five groups: low-body recombination (BMI<20), standard group (BMI 20 24.).9), over-restructured (BMI 25 27.)9), mild obesity group (BMI 28 299) Obesity group (BMI 30).
The study foundLow body mass index (BMI) is an important contributing factor to the decline of various functionsPeople who are overweight or mildly obese have better functional status. This result challenges our previous understanding of the relationship between health and weight in older adults.
"Slightly fat" is just right
However, this does not mean that all middle-aged and elderly friends who are rich in fat can eat and drink with confidence, or move towards the road of "obesity".
In fact, experts suggest that the ideal BMI for middle-aged and older adults should be 22 to 269, whileChina's current relevant standards also recommend that the ideal body mass index for people over 65 years old should be 20 269。In a sense, some chubby older friends are actually in a relatively healthy weight range.
Of course, this does not mean that weight gain will only bring benefits, we mustBe wary of the risk of being underweight.
A study in the United States found that if the weight of older people changes significantly, the faster their physical functions decline: about 9At 98 kg, the risk of death increases by 23% and the risk of a hip fracture is 52% higher.
Therefore, for elderly friends who are working hard, they also need to pay attentionAvoid losing weight too quickly.
The common cold further develops into pneumonia, metabolic disorders increase the risk of diabetes and cardiovascular and cerebrovascular diseases, the body is susceptible to cold, weakness, etc., all of which may be risks that low weight or malnutrition may bring to middle-aged and elderly people.
The answers to these questions are found in the dietary Xi that are closely related to our daily life and can be improved through scientific dietary preparation and moderate exercise.
There are 3 ways to control your weight
First, strengthen nutrition. The absorption and utilization of nutrients by the body of the elderly will be reduced, so it is necessary to pay more attention to strengthening nutrition.
Protein-rich foods such as meat, eggs, and milk are essential, and some essential amino acids, such as leucine, isoleucine, etc., can be supplemented to help muscle growth.
For the elderly who are already vegetarians, they need to pay more attention to the supply of high-quality protein and vitamin B12 and other nutrients.
Secondly, nutrition should be balanced and diversified. Weight control does not mean not eating nothing, but eating more healthy foods such as fresh fruits and vegetables, grains and cereals, and supplementing nutrition in many ways.
AndIt is recommended to eat smaller, more frequent mealsway to ensure adequate nutrition. In addition, it is necessary to pay attention to adequate dietary fiber intake. It can maintain the health of the digestive tract, maintain related metabolism, and maintain normal body functions.
Last but not least, keep moving. Seven points to eat, three points to move. Exercise helps to maintain the body, improve the body's absorption and utilization of food nutrients, strengthen immunity, and maintain the body's motor function and balance. It also prevents fat accumulation, which is a great benefit for the elderly.
Summary
The health of the elderly is a concern for all of us. We need to move away from the old preconceived notions and understand the health of the elderly from a scientific perspective. Take care of ourselves and our families so that each of us can live a healthy and happy life in old age.