People get old and all kinds of diseases come? Remind the elderly: 3 kinds of nutrition can keep up, help to strengthen physical fitness

"When people get old, they are useless." The 71-year-old Uncle Li said helplessly to his wife.

Uncle Li used to be a soldier. Since he retired, 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. After moving a few small bedside tables, he felt that he couldn't breathe without much effort, and he felt like his body was about to fall apart.

Aging is a phenomenon that everyone cannot escape. At what time does a person age the fastest?

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

Recently, a new study 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?

The accumulation of somatic mutations can affect the functional reserve of cells, thereby triggering aging. The new study uncovers why the gradual accumulation of this molecular damage can lead to a sudden deterioration in organ function after age 70.

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

It was finally found that after the age of 70, these "family trees" have changed significantly. The blood cells produced by people under the age of 65 mainly come from 20,000 to 200,000 stem cells, which contribute about the same amount to each other, and most of them belong to clonal hematopoiesis.

After 70, the production of blood cells is significantly different, and the clonal diversity is also significantly reduced, mainly caused by "driver mutations". These mutations 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 at a high rate, especially after the age of 60, it is a period of high incidence of cancer, cardiovascular disease, chronic diseases and other diseases. Therefore, at this time, we must do a good job of health care, in order to be healthy and old!

2. 5 kinds of food will accelerate the aging of organs, remove the table as soon as possible

A survey in the United Kingdom found that after the age of 40, the organs begin to age, and it is obvious that the health is declining. Many people's favorite foods are actually "aging agents" for the organs, especially these five kinds.

1. Trans fats

There are two main sources of natural food and acquired processing. We mainly control the latter, such as artificial vegetable oil, margarine, margarine, etc. are artificial trans fats, and 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, resulting in 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 the elastic fibers of the skin, resulting in loss of skin elasticity, wrinkles and pigmentation, and accelerated skin aging.

4. Hot food

Hot food can be said to be an "aging agent" for the esophagus. It is easy to burn the esophageal mucosa when it exceeds 65°C, causing inflammation and necrosis. After a long time, it may cause esophageal cancer.

5. Alcohol

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

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 begins to age. At this time, in order to delay aging, everyone should try to eat less of the above-mentioned foods that will accelerate the aging of organs, and at the same time replenish nutrients in time to delay aging.

3. Supplement 3 kinds of nutrients to help strengthen physical fitness and delay aging

According to relevant data surveys, more than 50% of the elderly in China suffer from malnutrition, and malnutrition has a very large impact on the elderly, which can increase the risk of cognitive impairment, disability, depression, falls and other diseases. Hospitalization can lead to prolonged hospital stays 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 the muscle mass and life expectancy of the elderly. The more muscle mass, the longer the life expectancy. Protein is the most important raw material for muscle synthesis, so the elderly should pay attention to protein supplementation.

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

According to international recommendations, the minimum intake of grams of protein for the body should be basically the same as the kilograms of body weight. Taking Lao Li as an example, with a weight of 55kg, the protein content of Lao Li should not be less than 55g per day.

2. Calcium

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

Calcium supplementation can make more efforts in the diet. Eat 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 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 supplement it in divided doses, with a maximum of 600mg at a time.

3. Dietary fiber

A study published in "The Lancet" shows that dietary fiber is a longevity nutrient for the human body, and daily intake of 25-29g of dietary fiber is conducive to prolonging lifespan. It has the advantages of relieving constipation, preventing colon 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 intake of dietary fiber 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 ounces of whole grain mixed beans + 1 catty of vegetables + half a catty of fruits + 10 grams of nuts (kernels). On this basis, if you eat some refined 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 make us age as healthy as possible.

References:

[1] "It's about aging! The secret of blood aging after the age of 70 is revealed". Popular Science China. 2022-06-06

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

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

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