All kinds of diseases come when people are old? Remind the elderly: keep up with 3 kinds of nutrition, help to strengthen physical fitness

"When a person is old, he is useless." 71-year-old Uncle Li said helplessly to his wife.

Uncle Li used to be a soldier. Since retiring, he has been running and exercising in the park near the community every day.

But after his 70th birthday, the uncle felt as if he was "old" all of a sudden. He moved a few small bedside tables, and it didn't take much effort .

Aging is a phenomenon that everyone cannot escape. When does a person age the fastest?

1. After the age of 70, you may usher in a "cliff-like" aging

Recently, the latest research has discovered a new theory of aging: after the age of 70, the blood composition of the elderly will undergo "catastrophic" changes. This is how it happened?

Accumulation of somatic mutations affects the functional reserve of cells, thereby triggering senescence. The new study discovers why the gradual accumulation of this molecular damage leads to a sudden deterioration in organ function after the age of 70.

The study analyzed and sequenced the whole genomes of 3,579 blood stem cells to identify each somatic mutation, which was then used to reconstruct the "family tree" of each person's blood stem cells.

It was finally found that after the age of 70, these "family trees" have undergone significant changes. The blood cells produced by people under the age of 65 are mainly derived from 20,000 to 200,000 stem cells, with similar contributions to each other, and most of them belong to clonal hematopoiesis.

After 70 years, blood cell production is significantly different, and clonal diversity is also significantly reduced, mainly caused by "driver mutations", which can affect the diversity of blood stem cells, damage the ability of stem cells to produce functional mature blood cells , and eventually lead to aging .

When people get old, various diseases begin to occur frequently, especially after the age of 60, it is a period of high incidence of cancer, cardiovascular disease, chronic diseases and other diseases. Therefore, we must do a good job in health care at this time, in order to be healthy and grow old slowly!

2. Five kinds of food will accelerate the aging of organs, and they should be removed from the dining table as soon as possible

A British survey found that after the age of 40, the organs begin to age, and it is obvious that the health is declining, and the foods that many people like to eat are actually "accelerators" for the organs, especially these 5 kinds.

1. Trans fat

It mainly comes from two major sources: natural food and acquired processing. What we want to control is mainly the latter. Artificial vegetable oil, margarine, and margarine are all artificial trans fats. The daily intake should not exceed 2.2g, otherwise it will speed up The rate at which the heart ages.

2. High-salt diet

Long-term high-salt diet can directly damage the gastric mucosa and cause pathological changes such as congestion, edema, ulcers, and bleeding, which is one of the main causes of gastric cancer.

3. Sweets

Excessive intake of sugar can easily lead to non-enzymatic glycosylation of elastic fibers in the skin, making the skin lose its elasticity, wrinkles and stains appear, and accelerate the aging speed of the skin.

4. Hot food

Hot food can be said to be the "aging agent" of the esophagus. If it exceeds 65°C, it will easily burn the esophageal mucosa, causing inflammation and necrosis. Over time, it may cause esophageal cancer.

5. Alcohol

The oxidative metabolism of alcohol is mainly run by the liver. During the metabolic process, a large number of free radicals can be produced, reaching a certain amount, which can trigger oxidative stress, damage adipose tissue, DNA and protein, and cause aging, especially for the liver. most serious damage.

After the age of 50, when the human body has symptoms such as loss of appetite, loose teeth, constipation, and sarcopenia, it may mean that the body is beginning to age. At this time, in order to delay aging, everyone should try to eat less of the above-mentioned foods that will accelerate organ aging, and at the same time supplement nutrition in time to delay aging.

3. Add 3 more nutrients to help strengthen your body and delay aging

According to relevant data surveys, more than 50% of the elderly in China suffer from malnutrition, and malnutrition has a great impact on the elderly, which can increase the risk of cognitive impairment, disability, depression, falls and other diseases. Hospitalization can lead to prolonged hospital stay and increased postoperative complications.

Therefore, it is very important to supplement nutrition at this time, especially these nutrients:

1. Protein

There is a close relationship between muscle mass and life expectancy in the elderly. The more muscle mass, the longer the life expectancy may be. Protein is the main raw material for muscle synthesis, so the elderly should pay attention to protein supplementation.

Diet is one of the main channels for protein supplementation. It is recommended that you eat more protein-rich foods, such as soybeans, milk, eggs, etc. , but be careful not to overdose.

According to international recommendations, the minimum intake of protein in the body should be basically the same as the kilogram of body weight. Take Lao Li as an example, with a weight of 55kg, the minimum protein content of Lao Li's daily intake should not be less than 55g.

2. Calcium

Calcium plays an important role in the transmission of nerve impulses, the maintenance of heart rhythm, and the stress of nerves and cells. After entering middle-aged and old age, calcium will be lost to varying degrees. So pay attention to calcium supplementation at this time.

Calcium supplementation can make more efforts in diet. Eat more fish, meat, milk and dairy products, tofu and other foods rich in calcium, phosphorus and vitamin D. If necessary, calcium supplements can be taken, and at the same time, the intake of vitamin D and light can be appropriately increased to help promote calcium absorption.

Also, be careful not to overdose. It should not exceed 1500mg a day at most, and it should be supplemented in divided doses, with a maximum of 600mg at a time.

3. Dietary fiber

A study published in The Lancet showed that dietary fiber is a longevity nutrient for the human body, and a daily intake of 25-29g of dietary fiber is beneficial to prolong life. It has the advantages of relieving constipation, preventing intestinal cancer, preventing obesity, lowering blood sugar, and lowering blood cholesterol.

Therefore, we should also pay attention to the supplement of dietary fiber. According to the "Reference Intake of Dietary Nutrients for Chinese Residents", the daily dietary fiber intake for adults is 25~30g. It is recommended to eat more whole grains, miscellaneous beans, potatoes, vegetables, Fruits, nuts, soy foods.

If you still don’t know how to eat, remember this formula: 30 grams of dietary fiber ≈ 1~3 taels of whole grains and beans + 1 catty of vegetables + half a catty of fruits + 10 grams of nuts (kernels). On this basis, if you eat some fine grains, soy products and other foods appropriately, you can easily reach the standard.

Summary: Although aging is inevitable, we can delay its arrival by adjusting our living and eating habits and other measures, and make us age healthily as much as possible.

References:

[1] "About Aging! Secrets of Blood Aging After 70 Years Old Revealed". Popular Science China. 2022-06-06

[2] "After entering the middle-aged and old age, the body absorbs less calcium than excretes it. Reasonable calcium supplementation is very important". Human Health. 2020-04-27

[3] "The muscle mass of the elderly is related to life expectancy, and more attention should be paid to supplementing high-quality protein!" ". Health Times. 2021-05-13

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