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"Look at this leg, as soon as you walk, it's like being filled with lead, what's going on?" Uncle Liu Jiakong said to Dr. Zhang Sujin, the doctor sitting opposite.
Uncle Liu Jiakong is seventy years old this year, his figure is slightly thin, and he has always felt tired recently, especially in his legs, and he feels that he has to stop and rest after walking a few steps.
After carefully inquiring about Uncle Liu Jiakong's eating habits and daily activities, Dr. Zhang Sujin said with a smile: "Uncle Liu Jiakong, I guess you may be lacking some necessary nutrients, especially for an old postman like you who often walks around. Why don't you try changing your diet and adding something special?"
Uncle Liu Jiakong asked, "Oh, what's the secret recipe?" Dr. Zhang Sujin explained: "You need to eat more foods that contain higher magnesium. Did you know that magnesium is essential for the proper functioning of muscles? It not only helps muscles relax, but also prevents muscle fatigue and cramps. ”
Uncle Liu Jiakong nodded very seriously after hearing this, and Dr. Zhang Sujin continued: "Nuts like pumpkin seeds and almonds, as well as green leafy vegetables like spinach, are good sources of magnesium. I suggest that you can schedule these foods in your diet every day. ”
Dr. Zhang Sujin mentions the second food: "Also, don't forget about vitamin D and calcium, both of which are very important for maintaining healthy bones and muscles. Many older people suffer from vitamin D deficiency, which interferes with the absorption and utilization of calcium, which in turn affects muscle function. ”
Dr. Zhang Sujin mentions the third food: "Finally, I would recommend foods that are rich in omega-3 fatty acids, such as deep-sea fish. Omega-3 fatty acids are great for cardiovascular health, but they're just as important for muscle. ”
"Older people who consume enough omega-3s will have significant relief from muscle pain and stiffness, which is perfect for an old postman like you who needs to move around a lot. ”
Uncle Liu Jiakong suddenly asked another question: "By the way, Dr. Zhang Sujin, is it possible that there will be side effects if you eat too much of these foods you just mentioned?"
Dr. Teo replied, "It is very safe for most healthy seniors to consume these foods in the recommended daily amount. But if you have specific health problems, such as kidney insufficiency, you may need to adjust your intake. ”
After Uncle Liu Jiakong went home, he looked through a bunch of old magazines and information on the Internet, and thought about how to combine these three foods to achieve the best effect.
A few weeks later, Uncle Liu Jiakong came to Dr. Zhang Sujin's clinic again, and he reported his changes: "Dr. Zhang Sujin, I feel like I have changed my legs, I walk much easier, and even the brim of the postman's hat is floating!"
Dr. Zhang Sujin asked, "So what do you eat every day now?" Uncle Liu Jiakong described his new diet plan in detail: "I eat some oats and almonds every morning, some tofu or yogurt at noon, some salmon or tuna in the evening, and occasionally stew some chicken soup with some spinach. I also bought a small notebook to record my daily diet and body feelings!"
Dr. Zhang Sujin reminded Uncle Liu Jiakong: "Uncle Liu Jiakong, you are doing this very well. Keeping track of diet and body changes can help us better understand how food interferes with our bodies. At the same time, I would like to share with you a point of view. ”
Dr. Zhang Sujin went on to explain, "In addition to the foods you already eat, there is actually another food that is very beneficial for the elderly, and that is sweet potatoes. You may not have noticed that a healthy digestive system and proper electrolyte balance can greatly enhance your vitality and physical state. ”
Uncle Liu Jiakong asked, "Dr. Zhang Sujin, I heard that eating too many sweet potatoes can cause blood sugar to rise, is this safe for an elderly person like me?"
Dr. Zhang Sujin replied, "Uncle Liu Jiakong." Although sweet potatoes are higher in sugar, their sugar is released slowly and has a much smaller effect on blood sugar than white bread or rice. ”
"Of course, if you have diabetes or other related diseases, you still need to eat it in moderation, and it is best to do it under the advice of a dietitian. But overall, sweet potatoes in moderation are good for health. ”
What do you think about the frailty and weakness of the elderly? Welcome to discuss in the comment area!