With the increase of age, the human body will gradually change, which for the elderly friends, may experience more profoundly, with the increase of age, the function of all aspects of the body declines, changes in various organs, are inevitable. Especially for elderly friends over the age of 65, it is very important to understand which are physiological changes caused by the normal aging process or related problems caused by diseases for some related changes in the body.
In today's popular science article, let's talk to you about some normal physiological changes common to the elderly's body with age, as well as corresponding conditioning measures, if you can actively pay attention to and practice related healthy life interventions, it is very meaningful for elderly friends to delay aging and protect their physical health.
Changes in the body's metabolic capacity
As we age, the body's metabolic rate gradually decreases. Metabolism can be calculated as the maximum percentage of body energy expended by skeletal muscle. As the elderly grow older, muscle mass will gradually decrease, the amount of activity of the body and the demand for energy will also be reduced, and if the intake of energy at this time exceeds the body's needs, it will be more likely to produce fat accumulation due to the decline in metabolic capacity, especially the accumulation of abdominal fat is the most common physiological change in the elderly.
"Body alting" and the reduction of the body's metabolic capacity in the elderly has a close relationship, the thickness of the waist circumference, the accumulation of abdominal fat, we should see more than just the change of waist circumference, this problem will bring about an increase in the risk of a variety of diseases, especially blood lipids, blood sugar increases, cardiovascular disease risk increased problems, are worthy of special attention.
Tips: If you want to change this situation, you should pay more attention to the balance control of intake and consumption. It is especially important to adhere to moderate exercise, while aerobic exercise, carry out strength training that is conducive to increasing muscle mass, promote the maintenance of muscle mass, and help maintain and improve the body's metabolic capacity. In terms of diet, elderly friends should pay attention to moderate control, while maintaining a comprehensive supplement to the body, we must also pay attention to controlling the amount of food, eat less high-calorie high-fat and high-sugar diet, which is more conducive to controlling and maintaining the body's metabolic capacity.
Changes in bones and muscles
As we age, the "bone mass" of the bones and the strength of the muscles decrease. Bone density in men over the age of 50 usually decreases at a rate of 1% per year, while in postmenopausal women, the rate of loss can reach 2% to 3% per year, so women should pay more attention to the risk of osteoporosis than men. At the same time, with age, muscle mass will also decrease, and this decrease in muscle mass is usually manifested as the accumulation of fat, the weakening of strength, and the decrease in activity. The decrease in activity and the decrease in estrogen levels in women are the main causes of aging changes in bones and muscles.
These changes are normal physiological changes, but if they continue to develop and become more and more serious, they may develop into diseases such as osteoporosis and sarcopenia, which will seriously affect the quality of life of the elderly, and if they accidentally fall, they may also bring serious fracture risks.
Warm tips: a good way to improve bone and muscle quality, is still exercise exercise, long-term adherence to walking exercises, or square dance and other sports methods, all help to delay the loss of bones, muscles, but also can pay attention to moderate strength training, weight training, these exercise methods can stimulate the growth and metabolism of bones and muscles, enhance bone density and muscle strength.
In terms of diet, you should pay more attention to calcium, high-quality protein and vitamin D, vitamin K and other nutrient supplements, if you can not effectively and adequately ingest friends through the diet, you can also take calcium, vitamin D supplements to supplement, while paying attention to moderate sunbathing also helps to improve the level of vitamin D in the body.
Elderly friends understand the aging changes of muscles and bones, and they should also pay more attention to safety protection in daily life. For example, removing debris from life, providing adequate lighting in the room, and installing handrails and anti-slip mats in the bathroom are very important to prevent the risk of falls.
Changes in the brain
In fact, from the age of 30, our brain volume and brain mass begin to gradually decrease, and a substance called "synapses" that is responsible for communication between brain cells will gradually decrease. The blood supply to the brain will gradually decrease, and the changes brought about by these changes are that the body's ability to respond will slow down, and as we age, there may also be a certain problem of memory loss.
Memory loss is a normal physiological phenomenon of the elderly, do not equate it with Alzheimer's disease, but if there are problems such as writing getting smaller and smaller, and the ability to take care of oneself in life is seriously reduced, you should also pay attention to the risk of Alzheimer's disease in time.
Tips: Physical exercise can enhance blood circulation in the brain, provide more oxygen and nutrition for the brain, and is an important aspect of protecting brain health. In addition, the elderly must go out more, participate in more social activities, and communicate with the outside world, which are important ways to keep the brain active and healthy. Practicing fine motor skills and learning new things can also help exercise the brain and enhance the strong reserves of neurons and synapses that the body needs to rely on.
Changes in the lungs
With the increase of age, skeletal muscle will gradually accelerate the loss, and the muscles associated with breathing, such as the diaphragm and the muscles of the chest cavity, will gradually lose and become weaker, the impact of this change is that the amount of air entering the lungs is further reduced, which in turn affects the oxygen exchange in the blood and the oxygen supply of various organs of the body, therefore, the aging changes of the lungs, the overall health impact of the body, can not be ignored.
Tips: Insisting on exercise helps maintain the strength of breathing-related muscles, slows down loss, and increases the amount of air inhaled by the body, which is an important way to delay lung aging, in addition, yoga and other deep breathing links can also help improve lung function.
Changes in the heart
With the increase of age, blood vessels will gradually age and harden, loss of elasticity, narrowing and other problems, are common vascular health problems, and this change in blood vessels, so that the heart has to work harder to maintain the normal circulation of blood and the blood supply and oxygen supply of various organs, this process will gradually occur, but also lead to an increase in blood pressure, and the resulting risk of cardiovascular disease, diabetes, Alzheimer's disease will gradually increase.
Warm tips: Atherosclerosis is the main cause of blood vessel and heart health problems, hardening plaque formed in the arteries will further narrow the blood vessels, bringing about an increase in blood pressure and an increase in the risk of myocardial infarction, stroke and other diseases. Maintaining a healthy and good diet, paying attention to controlling a low-salt diet, a low-fat, low-sugar diet, is an important aspect of life conditioning to control the risk of heart health, in addition, at least 150 minutes of moderate-intensity exercise per week, pay attention to maintaining a good schedule, weight control, smoking cessation, etc., are also noteworthy aspects.
Changes in the kidneys
The kidney function of the elderly will also decline with age, the kidneys will gradually become smaller, and their filtration ability will also decline. With the increase of age, the elderly for thirst for the sense of gradually weakened, may lead to drink too little water, but also reduce the kidney toxin filtration and reabsorption of protein and other nutrients ability, which in turn leads to a gradual decline in kidney function, some elderly friends, although there is no diabetes, chronic kidney disease, hypertension and other problems, there may still be problems with proteinuria, that is, with age, the kidney's filtration function declines.
Warm tips: to protect kidney function, elderly friends should pay more attention to hydrating the body, do not wait until thirsty to drink water, drink a small amount of water many times a day, to ensure that the daily intake of water is more than 1500ml, at the same time, in terms of diet, we must also pay attention to healthy diet, eat more high-quality protein, and pay attention to avoid excessive intake of high-purine food, limit drinking, etc. Many elderly friends need to take drugs, and we must also pay attention to choosing drugs that do not hurt the kidneys as much as possible, and avoid using unnecessary drugs and health care products, so as not to bring drug-related kidney function damage.
Changes in sleep
Sleep problems in the elderly are also very common. With the increase of age, the circadian rhythm and sleep patterns of the elderly will change to a certain extent, or difficult to fall asleep, or fall asleep prematurely, and wake up very early in the early morning, but no matter what, if the sleep quality is not good, the amount of sleep is insufficient, it will affect the mental state of the next day, making people feel sleepy, tired, and a long period of bad sleep will also increase the risk of depression, diabetes, cardiovascular disease, therefore, for sleep problems, it is also an important aspect that should be actively adjusted and improved.
Tips: Although the sleep pattern and state of the elderly will change, they can also be improved through some conditioning interventions in life. For example, keep the sleep environment quiet and dark, do not look at mobile phones, watch TV and other activities in the bedroom; establish a fixed point of sleep, fixed point to get up regular sleep; do not drink strong tea, drink alcohol and other irritating drinks before going to bed; friends with nocturnal habits, pay attention not to drink too much water at night, etc., these aspects, are helpful to improve the sleep problems of the elderly.
The above 7 aspects of physical changes, are with age, some of the common physiological changes of the elderly, if you pay attention to proper conditioning and control, can be effectively improved, but also can reduce the development of related diseases, or increase the risk of related diseases, I hope this article can be helpful to read the friends, but also welcome everyone to forward and share, so that more people in need can see this knowledge, let us work together to spread the knowledge of elderly health.