Ka ngaro te kaha o tō tinana i a koe e pakeke haere ana? Tērā pea he sarcopenia!

Kei te ngoikore haere ō waewae i a koe e pakeke haere ana, ā, kāore he kaha mōu ki te mahi i ngā mea o mua? He uaua ki a koe te hikoi? Tērā pea kei te whakaaro koe he wāhanga noa tēnei o te koroheketanga. Heoi anō, he tohu pea tēnei nō te mate e kiia nei ko te "sarcopenia." Me kōrero tātou mō tēnei i tēnei rā, nā te mea he maha ngā tāngata e pāngia ana, engari he mea kāore i te kōrerohia pinepinetia.

He aha te sarcopenia? He māmā noa iho...

I te whakarapopototanga, ko te sarcopenia te ngaronga haere o te papatipu uaua me te kaha i a tātou e pakeke haere ana. Whakaarohia pēnei: ​​he rite ō tātou uaua ki ngā pereki e whakamahia ana hei hanga whare. I roto i te wā, ka memeha haere ēnei pereki, ā, ka heke te kaha o te whare. Ko tēnei mate te mea tino pā ki te hunga kaumātua. Engari ehara i te mea ko te kaumātuatanga anake. Ka uaua ake pea te mahi i ngā mahi o ia rā, ka whakaiti hoki i te kounga o te oranga. I ētahi wā, ka arahi pea tēnei ki te whakawhirinaki o te tangata ki ētahi atu, me te hiahia kia tiakina mō te wā roa.

Ko te mea nui ko te whakanui ake i te ngoikore o te tinana e te sarcopenia, ā, he nui ake hoki te tūponotanga o te hinganga me te whatiwhatinga . Ina puta ēnei mea, me aro atu koe ki ngā mea pēnei i te noho hōhipera me te pokanga. Kātahi ka puta ake he maha atu ngā raruraru , ā, i ētahi wā ka morearea te ora.

Ka pā anō hoki te sarcopenia ki te hunga he nui te taupū papatipu tinana (BMI). Ka kiia tēnei ko te "momona sarcopenic." He nui ake ngā raruraru e pā ana ki ngā āhuatanga e rua i ērā i puta mai i te momona anake, i te sarcopenia anake rānei.

Ko wai ka pāngia e te sarcopenia?

Ko tēnei mate te mea tino kitea i roto i te hunga neke atu i te 60 tau te pakeke . Ka piki ake te mōrearea o te pāngia e te pakeketanga. Ka taea te pā ki ngā tāne me ngā wāhine. Kāore i te tino ōrite ngā hua o ngā rangahau mō te pānga ki ngā iwi rerekē. Waihoki, he nui ake te kitea o tēnei mate i roto i te hunga whai mate pūmau. Whakaarohia tō tātou hoa noho, a Matua Nimal. I mua he tangata ia e oma haere ana, e mahi nui ana? Inaianei kua tata ki te 65 tau te pakeke. E mea ana ia, "Inaianei kāore e taea e au te piki arawhata pērā i mua, e ngā tamariki. He tino uaua ki te haere ki te toa." Tērā pea kua pāngia hoki a Matua Nimal e tēnei mate.

He pēhea te noa o tēnei?

Ina hoki, he rerekē ngā hua o ngā rangahau mō tēnei kaupapa. He tokomaha te hunga kāore e mōhio ki tēnei mate, kāore hoki e rapu maimoatanga. Heoi, e kiia ana kei waenganui i te 5% me te 13% o te hunga neke atu i te 60 tau te pakeke e pāngia ana e tēnei mate. I roto i te hunga neke atu i te 80 tau te pakeke, ka eke pea tēnei tau ki te 11% ki te 50%. Ko te tikanga he nui ake te kitea i tā tātou e whakaaro nei.

He aha te pānga o te sarcopenia ki tōku tinana?

He mea hanga ō tātou uaua i ngā muka uaua. Ko te Sarcopenia he āhuatanga e heke ai te maha me te rahi o ēnei muka uaua. Kātahi ka ngoikore haere ngā uaua. Ka kiia hoki tēnei ko te "atrophy uaua." I a tātou e pakeke haere ana, ka puta ētahi huringa i roto i ō tātou tinana. Ko ēnei huringa te tino take o te sarcopenia. Hei tauira, kāore ō tātou tinana e whakaputa i ngā pūmua e hiahiatia ana mō te tipu uaua i a tātou e pakeke haere ana. Ina tupu tēnei, ka mimiti ngā pūtau uaua. Hei tāpiri, i a tātou e pakeke haere ana, ka pāngia ō tātou muka uaua e ngā huringa o ngā homoni pēnei i te testosterone me te insulin-like growth factor-1 (IGF-1) . He take anō hoki tēnei o te sarcopenia.

He aha ngā tohu o te Sarcopenia?

Ko te tohu tino kitea ko te ngoikore o te uaua. Ko ētahi atu tohu pea ko:

• Te ngaronga o te manawanui.
• Te uaua ki te mahi i ngā mahi o ia rā . Te ngenge ahakoa te mahi i ngā mahi iti.
• He āta haere . Kāore e taea e au te hikoi tere pērā i mua.
• Te uaua ki te piki i ngā arawhata.
• Te ngaronga o te taurite me te hinganga pinepine.
• He iti te papatipu uaua. Ka ngoikore te āhua o ngā waewae.

Mena kei tō kuia, kei tō koroua rānei ēnei āhuatanga, me āwangawanga koe mōna.

He aha ngā take o te sarcopenia?

Ko te tino take ko te koroheketanga tūturu. Ka tīmata tātou katoa ki te ngaro haere i te papatipu uaua me te kaha i roto i ō tātou tau 30, 40 rānei. Ka tere haere tēnei tukanga i waenga i te 65 me te 80 tau. Ahakoa he rerekē te tere o te ngaronga i ia tangata, ka taea e te papatipu uaua te heke tae atu ki te 8% i ia tekau tau. Ka ngaro te uaua o te katoa i roto i te wā, engari ka tere ake te tupu o tēnei i roto i te hunga whai sarcopenia. Ahakoa ko te koroheketanga te take matua, kua tautuhia e ngā kairangahau ētahi atu āhuatanga mōrearea ka whai wāhi pea ki te whanaketanga o te sarcopenia. Kei roto i ēnei ko:

• Kāore e korikori tinana. Te noho i te wāhi kotahi, kāore e whakakorikori tinana.
• Te momonatanga . Te taumaha rawa.
• Ngā mate pūmau . Hei tauira, te mate pūkahukahu ārai mau tonu (COPD),Ngā mate tākihi , te mate huka , te mate pukupuku me te mate HIV.
• Te mate rumatiki.
• Te ātete ki te insulin.
• Te whakaiti i ngā taumata homoni.
• Te kore kai pai, te kore rānei e whiwhi i te nui o te pūmua.
• Te hekenga o te kaha ki te huri i te pūmua hei pūngao.
• He hekenga o te maha o ngā pūtau io e tuku karere ana mai i te roro ki ngā uaua kia neke.

Me pēhea te tautuhi i te Sarcopenia?

Tērā pea ka tirohia koe e tō tākuta, ka pātai atu mō ō tohumate kia kitea ai mēnā he sarcopenia tōu. Tērā pea ka tono atu rātou kia whakakīia e koe tētahi puka pātai e kīia nei ko te SARC-F . He puka pātai whaiaro tēnei mō ō tohumate. Ko te SARC-F ko:

• S — Kaha
• A — Āwhina mō te hikoi (Me āwhina koe ki te hikoi?)
• R — Te whakatikanga ake i te tūru (He uaua ki te whakatika ake i te tūru?)
• C — Te piki arawhata (He uaua te piki arawhata?)
• F — Ngā hinganga (Ka hinga rānei?)

Ka whakawhiwhia ki ia o ēnei āhuatanga he kaute i waenga i te 0 me te 2. Ko te kaute mōrahi ko te 10. Mena he 4, neke atu rānei te kaute SARC-F, me whakamātautau anō.

He aha ngā whakamātautau e whakamahia ana hei tautuhi i te sarcopenia?

Kāore he whakamātautau kotahi hei tautuhi i tēnei. Tērā pea ka tonoa e te tākuta ētahi whakamātautau hei āwhina i te tautuhi i te mate me te whakatau i tōna kaha.

Ngā whakamātautau e ine ana i te kaha o te uaua:

• Whakamātautau pupuri ringa: Mā te kaha o te ringa ki te pupuri pūmau i tetahi mea ka taea te whakaatu i te kaha o ngā uaua kē atu o te tinana.
• Whakamātautau tū tūru: Ka inehia e tēnei te kaha o ngā uaua o ngā waewae, inā koa ngā huha. Ka inehia e ia te maha o ngā wā ka taea e koe te tū ake i te tūru ka noho anō me te kore e whakamahi i ō ringaringa i roto i te 30 hēkona.
• Whakamātautau tere hikoi: Ka ine tēnei i te roa e hikoi ai koe mō te 4 mita (tata ki te 13 putu) i tō tere hikoi noa.
• Pūhiko Mahi Tinana Poto (SPPB): E toru ngā mahi wā-wā o tēnei: ​​he whakamātautau whakatika tūru, he whakamātautau taurite tū, me te whakamātautau tere hikoi.
• Whakamātautau wā-roa me te haere (TUG): Ka inehia te wā e pau ana ki te whakatika ake i te tūru, te hikoi 3 mita (tata ki te 10 putu) te tawhiti atu i te tūru, te hikoi 3 mita hoki ki te tūru, me te noho anō ki raro.

Ngā whakamātautau whakaahua e ine ana i te papatipu uaua:

• Te ine i te mimiti hihi-X pūngao-rua (DEXA, DXA rānei - Te ine i te mimiti hihi-X pūngao-rua):Ka whakamahia e tēnei he hihi-X iti-pūngao hei ine i tō papatipu uaua, te papatipu ngako, me te kiato o te wheua.
• Tātaritanga ārai hiko koiora (BIA): He iti ake te utu o tēnei whakamātautau, ā, he māmā ake hoki te mahi i te DEXA. Ka ine i te ngako o tō tinana e pā ana ki te papatipu o tō tinana hiroki.

Me pēhea te rongoā mō te sarcopenia?

Ko te tikanga ka rongoatia te Sarcopenia mā te hanga i ngā huringa o te momo noho . Ka taea e ēnei huringa te āwhina ki te whakahaere, tae atu ki te whakakore i te mate ki tētahi taumata.

• Korikori tinana: Ka tūtohu pea tō tākuta i te whakangungu kaha ā-ātete . Ka taea e tēnei momo korikori te āwhina i a koe ki te hanga kaha me te whakakore i te ngaronga o te uaua. Whakaarohia he rite ki te hiki taumaha māmā.
• Kai Hauora: Haunga te whakakori tinana auau , ka taea hoki e te kai hauora te āwhina i te whakaiti i ngā pānga o te sarcopenia. He mea tino nui kia nui te pūmua, ahakoa mai i te kai, mai i ngā tāpiringa rānei .

He aha ngā rongoā hei rongoā mō te sarcopenia?

Kei te rangahau tonu ngā kairangahau mēnā ka taea e ngā tāpiringa homoni te whakanui ake i te papatipu uaua. Heoi, kāore anō kia puta he rongoā kua whakaaetia e te FDA hei rongoā i te sarcopenia.

Ka taea te ārai i te sarcopenia?

He wāhanga tēnei o te tukanga koroheketanga tūturu, nō reira kāore e taea te ārai katoa. Heoi anō, kei reira ētahi mea ka taea e tātou te mahi hei whakaroa i te whanaketanga o tēnei mate. Ko ēnei:

• Ngā Kōwhiringa Kai Hauora: Kia mau ki tētahi kai hauora kei roto ngā kai he pūmua kounga teitei . Kia 20 ki te 35 karamu o te pūmua mō ia kai.
• Whakakorikori Tinana: Kia mau ki tētahi momo noho korikori tinana, tae atu ki te whakakorikori tinana pēnei i te whakangungu ātete .
• Ngā tirotiro hauora auau: Tirohia tō tākuta i ia wā . Kōrero atu ki a ia mēnā he huringa kei roto i tō hauora.

He aha te mea ka tupu mēnā he sarcopenia tōku?

Ko te tirohanga mō te sarcopenia e whakawhirinaki ana ki tō tau. Ka kino haere pea te āhua i a koe e pakeke haere ana. Hei tāpiri, ka rerekē anō hoki i runga i tō hauora me tō momo noho. Ka pā nui pea tēnei mate ki tō kounga o te oranga. Tērā pea ka taea e koe te whakakore i ngā pānga o tēnei āhua mā te hanga i ngā huringa momo noho.Heoi, ki te kore koe e mahi i ngā huringa kua tūtohutia, ka ngoikore tonu ō uaua e te mate. I roto i te wā, ka hiahia pea koe ki te tiaki wā-katoa kia ora ai koe i roto i tō oranga.

He mate te sarcopenia?

I te tau 2016, i tukuna e te Centers for Disease Control and Prevention (CDC) he waehere International Classification of Diseases (ICD-10) mō te mate, e kī ana ko te sarcopenia he mate motuhake. Nā tēnei i waiho hei mate e tika ana kia ripoatahia e ngā tākuta. Nā tēnei i piki ake ai te mōhio me te maimoatanga o te mate. Nā tēnei tapanga i taea ai e ngā kairangahau te wehewehe i a ia mai i ngā mate rite pērā i te sarcopenia, me te tīmata ki te kohikohi raraunga whai hua mō te mate.

He aha te rerekētanga i waenga i te Sarcopenia me te Atrophy o te Uaua?

He momo ngoikore uaua te Sarcopenia. Ka pāngia te hunga kaumātua. Ko te ngoikore uaua te ngaronga o te kiko uaua. Ahakoa he rite tonu ngā āhuatanga o ngā āhuatanga e rua o te ngaronga uaua, he rerekē ngā tikanga matua. Ka puta te Sarcopenia ina heke te rahi me te āhua o ngā muka uaua. I roto i te ngoikore uaua, ka heke te rahi o ngā muka, engari ka noho tonu te maha o ngā muka.

Ka ngaro te papatipu uaua o te katoa i a rātou e pakeke haere ana. Engari i roto i te sarcopenia, ka tere ake te ngaronga o te papatipu uaua. Ko te rongo pai he huarahi hei rongoā i tēnei mate me te whakakore i ōna pānga.

Hei whakamutunga, ngā mea hei maumahara (Karere hei tango ki te kāinga)

Mena he ngoikore ō uaua, he ngoikore ō waewae, he tohu rānei o te sarcopenia, kia kite koe i tō tākuta. Ka taea e ia te tātaritanga i te mate me te whakawhanake i tētahi mahere maimoatanga e tika ana māu. Ka taea e tēnei te āwhina i a koe ki te whakahaere i te ngaronga o te uaua me te whakapai ake i tō mate. Kia maumahara, ahakoa kāore e taea te aukati i te koroheketanga, ka taea e tātou te whakaiti i ngā pānga o ngā mate pēnei i te sarcopenia mā te noho i tētahi momo noho hauora , arā , te kai pai me te whakakori tinana i ngā wā katoa . Nō reira, tiakina tō tinana. Tiakina te hunga kaumātua e arohaina ana e koe. Sarcopenia, ngoikore o te uaua, te koroheketanga, te ngaronga o te papatipu uaua, te whakakori tinana, te pūmua