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As people live longer, the elderly population is also increasing. However, as we age, various functions of the body gradually decline, including muscle strength and athletic ability. Many older adults experience leg weakness as a result of a range of physiological changes associated with aging.
In addition, malnutrition is also a very important reason.
Some people may wonder, why do I still suffer from malnutrition if I eat a balanced diet and work regularly every day? This is because the gradual decline of the body function of the elderly makes their demand for nutrients increase, but their absorption capacity continues to decrease.
With the growth of age, the physical function of the elderly will continue to weaken, especially the function of digestion and absorption in the stomach will decline significantly. As a result, the elderly cannot fully absorb nutrients, but their consumption continues to increase. This makes the nutritional elements in the body unable to make ends meet, and the body gradually lacks nutrients, which to a certain extent causes the problem of leg weakness. Therefore, correct nutritional supplementation is an important measure to improve this situation.
The first element: Calcium
Among the elements related to the legs, calcium is the first to bear the brunt, which plays a very important role in the health of bones. Bone degeneration in the elderly can lead to decreased bone density, osteoporosis, and easy fractures.
Therefore, calcium supplementation can improve the bone density of the elderly, enhance the hardness and toughness of bones, and reduce the risk of osteoporosis. In addition, calcium can also promote the normal operation of nerves and muscles, making the muscles of the elderly more flexible.
The absorption process of calcium in the human body is relatively complicated, and it is easily affected by other elements. If the elderly want to effectively supplement calcium, they first need to ensure it through a reasonable diet.
High-quality foods including milk, soybeans, fish, shrimp, etc. are all good sources of calcium. The elderly can eat foods rich in calcium in moderation, drink enough milk or yogurt every day, and eat more green vegetables, tofu, seafood, etc., in order to effectively absorb enough calcium.
In order to allow the elderly to better absorb calcium, they can also spend more time in the sun and do outdoor activities to increase the body’s absorption of vitamin D.
In addition, what needs to be paid attention to is that we must pay attention to maintaining sufficient water intake to avoid calcium loss caused by excessive urination.
The second element: Protein
Protein is the basic component of bones and muscles in the human body, and is an important nutrient for maintaining muscle health. Muscle degeneration in the elderly is a very common problem. A long-term lack of protein can cause muscle atrophy and lead to physical weakness.
Therefore, the elderly should strengthen their protein intake, especially adding appropriate amount of protein food to their three meals. The protein requirements of the elderly are much higher than those of other nutrients.
The daily protein intake of the elderly should reach 0.8 grams per kilogram of body weight, that is to say, a 50-kg elderly person needs to consume 40 grams of protein per day.
How much protein is in 40 grams?
Taking milk as an example, a glass of milk (240ml) contains about 8 grams of protein, so you need to drink 5 glasses of milk to get 40 grams of protein.
But it should be noted that milk is not the only source of protein, and it is not recommended that the elderly get protein from only one food.
It is recommended that the elderly should consume a variety of high-quality protein foods, such as meat, fish, eggs, and dairy products. For better protein absorption, protein foods can also be eaten with carbohydrates, such as beans and rice. In addition, the elderly can also supplement protein by drinking high-protein drinks or protein supplements.
The third element: Vitamin B12
Vitamin B12 plays a vital role in the nervous system. Especially for the elderly, adequate vitamin B12 supplementation is particularly critical, which can help them maintain the normal functioning of the nervous system and thus maintain a better quality of life in later life.
Among many foods, beef liver, meat, eggs and fish are rich in vitamin B12, and it is recommended to eat them in moderation.
However, if the elderly have teeth and oral problems, they are often unable to eat finely, which makes the body often face difficulties in digesting and absorbing food. Even if they eat food, it is difficult to absorb the elements in it.
Therefore, taking vitamin B12 orally is a recommended and convenient way. Taking it in an appropriate amount can help the elderly effectively balance body nutrition while reducing unnecessary disease risks.
Reasonable supplementation of the above three elements can better solve the problem of weak legs and lack of strength in the elderly. BP Smartwatch is paired with health software, which can help you better plan your daily eating.