"I always thought that people are getting old slowly, but in fact, they are not, people are getting old in an instant."
This is one of the most classic quotes of Haruki Murakami, I don't know when it started, suddenly found that white hair quietly climbed up to his head, the wrinkles on his face are also more, whether it is diet or sleep, it is no longer like before, as if he has instantly entered aging, "cliff-like" aging really exists?
First, American research: 60 years old is a hurdle, into the cliff aging
An American paper published in the authoritative journal "Nature" conducted an in-depth study of how people age, and found that people are not "slowly getting old" as they usually know.
The researchers collected plasma from 4263 people aged between 18 and 95 as a sample, and after analysis, they found that nearly 1,400 proteins in the blood changed with age, with the number of proteins related to aging increasing to peaks at 34, 60, and 78 years, respectively, while remaining relatively constant in other periods. Therefore, the researchers concluded that people will enter a cliff-like aging at the three times of 34, 60 and 78, which has the meaning of "turning into snow like green silk".
Second, the president of Beijing Hospital appealed: many diseases are not diseases, do not treat aging as a disease
Although the physical changes brought about by aging are unaccustomed, there is no need to worry and be afraid too much, because aging is a natural process that no one can avoid. Wang Jianye, president of Beijing Hospital, said that human aging is generally reflected in two aspects, one is organ degradation, and the other is the decline of overall function, which is the embodiment of the natural law of aging, do not take aging as a disease.
So, feeling that the body is not as good as before, how to distinguish whether it is sick or aging? Wang Jianye explained that for example, when he was young, he carried dozens of pounds of heavy objects to walk far, and it was difficult to lift ten pounds of things after he was old, and the body was normal, but the function was not as good as before, which was aging. However, if there is an infection or lesion in the body, which makes the body feel uncomfortable and affects normal life, this is illness.
Third, over 60 years old, these performances are normal!
1. Difference in appetite
As we age, the first and most immediate feeling is a deteriorating appetite. Anything you eat feels tasteless, and hard things can't move. This is not an illness, but the deterioration of the teeth and taste buds, and the digestive and absorption function of the stomach and intestines is also reduced, so the appetite becomes worse. Therefore, the elderly should eat more soup foods and consume food, while avoiding too monotonous diet.
2, walk slowly, take a few steps to get tired
Poor legs and feet are also a major manifestation of aging. In addition to muscle degeneration, bone and joint degeneration, but also because many elderly people eat less, malnutrition, resulting in weakness in both legs. Although physiological degradation is inevitable, it can be improved, so at the age of 30-40, it is necessary to start paying attention to maintenance and supplementing nutrients. When you are older, you should also pay attention to a balanced diet and exercise appropriately.
3. The fingers and toes are sluggish
After the age of 60, in addition to poor mobility, the sensitivity of the body will become worse and worse, which is reflected in a decrease in touch. For example, the ability of the fingertips, toes and other parts of the original sensitivity to perceive external stimuli is becoming increasingly sluggish. In addition, the feeling of cold and warmth is not as good as before.
4. Blurred vision
Generally speaking, after the age of 40, people's eye tissue will age, resulting in blurred vision, which is commonly known as "presbyopia". However, it should be noted that not all blurred vision is "presbyopia", and it may also be other eye diseases, the most typical of which is the distinction between presbyopia and cataracts.
Presbyopia is generally blurry to see things at close range, and need to be read under strong lighting; while cataracts are blurred when looking close and far, and even there will be photophobia, black shadows in front of the eyes, etc.
5. Memory deteriorates
After the age of 40, the human brain cells will decrease at a rate of 10,000 per day, and after the age of 60, the memory will decline significantly. Therefore, due to age, the elderly are prone to not remembering things and learning new things, which is a normal phenomenon. You can reduce the effects of aging by using notepads and doing more brain exercises.
6. Insomnia
Many elderly people sleep for a shorter time and wake up earlier, which is a normal phenomenon and is caused by the body's reduced secretion of melatonin. Data show that more than 60% of the elderly have sleep disorders. For the elderly who sleep poorly, sun exposure can be appropriately increased to assist the human body in synthesizing melatonin. If sleep quality is really poor, exogenous melatonin supplementation may be considered.
Fourth, anti-aging, may wish to supplement 4 more nutrients
1. Calcium
The elderly are more susceptible to calcium deficiency than younger people, and calcium deficiency is more pronounced in menopausal women due to decreased endocrine function. Calcium deficiency is not only prone to spontaneous fractures and osteoporosis, but also related to hypertension. According to the recommendation of the Chinese Nutrition Society, the standard of calcium intake for the elderly through diet is 800 mg per day, while the calcium intake of the elderly in China is less than 50% of the recommended amount. This shows that the elderly do not pay enough attention to calcium intake.
To supplement with calcium, it is necessary to consume high-quality calcium-containing foods. Among them, milk can become the first choice. Milk has a high calcium content, a suitable ratio of calcium and phosphorus, and also contains vitamin D, amino acids and other components, which is conducive to promoting calcium absorption. In addition, soy products such as tofu and dried beans, and high-calcium vegetables such as celery and rapeseed are all high-quality choices for calcium supplementation.
2. Iron
Iron deficiency anemia is common in the elderly because the elderly do not easily absorb iron, resulting in poor circulatory system, reduced blood flow rate in many important organs, and reduced red blood cell content.
Therefore, it is important to consume sufficient amounts of iron to prevent senile anemia and strengthen the function of the blood circulation system. Lean meat, chicken, etc. are iron-rich foods with high absorption rates, and they are high-quality foods for iron supplementation. In addition, iron can be ingested through nutritional supplements.
3. Potassium
Potassium is an important component of cells, and the elderly should ensure a daily intake of 3-5 grams of potassium. Among them, vegetables and beans have high potassium content and less sodium content, which is very suitable for potassium supplementation food.
4. Zinc
Zinc plays an important role in cellular metabolism and is associated with appetite and immunity, but it has not been taken seriously. As a result, with the increase of age, the blood zinc concentration of many elderly people decreased, and zinc deficiency began to occur, which adversely affected the body.
Zinc deficiency in older adults is usually due to inadequate zinc content and malabsorption in the diet. Therefore, the dietary supply of zinc in the elderly should reach 12-15 mg per day. Among them, beef, fish and seafood are high in zinc content, which is suitable for zinc supplementation.
Aging is not terrible, what is terrible is that you don't know how to face aging. For the natural law of aging, we must calm our minds, understand the relevant knowledge, and deal with it with a positive attitude. Ensuring that you can live a healthy, happy, and peaceful life even if you are old is the most important thing.
Resources:
[1] Aging is not only reflected in the face, these changes should be prevented in advance!" 》. Run Run Shaw Hospital.2021-10-06
[2] "Don't treat aging as a disease Aging is an irresistible law of nature". People's Daily News.2018-04-10
[3] "These "old diseases" are not diseases, don't scare yourself anymore". Guangming Network.2020-05-30
[4] "The body ages step by step, and 8 symptoms have long reminded you". Life Times.2018-02-28
[5] "Seeing Something Blurry? Probably not just "presbyopia". Nine Sects of The World.2021-10-11
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