Kei te whakaaro koe i a koe e pakeke haere ana, kei te ngaro haere te kaha o ō waewae, ā, kāore e taea te whakaoti i ngā mahi o ia rā pērā i mua? He uaua ki a koe te hikoi noa iho? Tērā pea ka waiho tēnei hei wāhanga noa o te koroheketanga. Heoi anō, he tohu pea ēnei o tētahi mate e mōhiotia ana ko te "Sarcopenia." Me whai wā tātou ki te kōrero mō tēnei, he take whānui tēnei e warewarehia ana.
He aha te Sarcopenia? He māmā noa iho…
I roto i ngā kupu māmā noa iho, ko te Sarcopenia e pā ana ki te ngaronga haere o te papatipu uaua, te kaha, me te mahi e pā ana ki te koroheketanga. Whakaarohia ō uaua kia rite ki ngā pereki e whakamahia ana hei hanga whare; i te roanga o te wā, ki te tīmata te pakaru o aua pereki, ka ngoikore te hanganga katoa o te whare. Ko te nuinga o tēnei mate ka pā ki ngā kaumātua. Ehara i te mea he wāhanga noa iho o te koroheketanga. Ka pā nui ki tō oranga o ia rā, ka whakaiti i te kounga o tō oranga whānui, ā, i ngā wā kino rawa atu, ka waiho koe kia whakawhirinaki ki ētahi atu mō te āwhina, me te hiahia kia roa te tiaki.
Ko te āwangawanga nui rawa atu ko te whakanui ake i te ngoikore o te tinana e te Sarcopenia, ka nui ake te tūponotanga o te hinganga me te whati o te wheua. He maha ngā wā ka arahi ēnei āhuatanga ki te whakaurunga ohorere ki te hōhipera me ngā pokanga. Ka taea e tēnei te whakaoho i ētahi atu raruraru , ka noho hei mea morearea ki te ora.
He mea nui kia mōhiotia ka pāngia hoki te hunga whai Taupū Papatipu Tinana (BMI) teitei e te Sarcopenia—arā , ko te hunga taumaha rawa ka pāngia e tēnei mate. E mōhiotia ana tēnei ko te "momona sarcopenic". Ko te whakakotahitanga o te taumaha tinana nui me te iti o te papatipu uaua ka nui ake te mōrearea o ngā raruraru i ērā o ngā āhuatanga e rua anake.
Ko wai kei te mōrearea ki te whakawhanake i te Sarcopenia?
Ko te nuinga o te wā ka kitea tēnei mate i roto i te hunga neke atu i te 60 tau te pakeke. Ka piki ake te mōrearea i a koe e pakeke haere ana. Ka pā ki ngā tāne me ngā wāhine. Ahakoa kāore anō kia whakatauhia ngā kitenga rangahau mō te pānga puta noa i ngā iwi rerekē, he nui ake te kitea o tēnei mate i roto i te hunga whai mate pūmau.
Whakaarohia tētahi hoa noho, he kaumātua pea i tino pukumahi i tōna tamarikitanga. Ināianei, i te 65 o ōna tau, tērā pea ia e mea, "Kāore i a au te kaha ki te piki arawhata pērā i mua; ahakoa te haere ki te toa o te rohe, he uaua rawa." Tērā pea kei te pāngia tēnei tangata e te Sarcopenia.
He pēhea te noa o tēnei?
He rerekē ngā rangahau mō te horapa o te Sarcopenia, nā te mea he tokomaha ngā tāngata kāore i te kitea, kāore hoki i te rongoatia. Heoi, e kiia ana kei waenganui i te 5% me te 13% o te hunga 60 tau te pakeke, neke atu rānei, e pāngia ana e tēnei mate. I roto i te hunga neke atu i te 80 tau te pakeke, ka piki ake te auau ki waenganui i te 11% me te 50%. Mā tēnei ka whakaū he nui ake te noa o te Sarcopenia i tā te nuinga o te tangata e mōhio ana.
He aha te pānga o te Sarcopenia ki tō tinana?
He muka uaua te mea hanga o ō uaua. I roto i te Sarcopenia, ka heke te maha me te rahi o ēnei muka, ka hua ake te ngoikore o te uaua, e kiia ana i roto i te rongoā ko te "atrophy uaua".
I a tātou e pakeke haere ana, ka pāngia ō tātou tinana e ētahi huringa ā-tinana e ārahi ana i te Sarcopenia. Hei tauira, ka heke te kaha o tō tinana ki te hanga i ngā pūmua e hiahiatia ana mō te tipu uaua, ka whakaiti i ngā pūtau uaua.
Hei tāpiri atu, i a koe e pakeke haere ana, ka pā kino ngā rerekētanga o ngā homoni pēnei i te testosterone me ngā mea whakatipu pēnei i te Insulin-like Growth Factor-1 (IGF-1) ki ō muka uaua, ka whai wāhi atu ki te whanaketanga o te Sarcopenia.
He aha ngā tohu o te Sarcopenia?
Ko te tohu matua ko te ngoikore o te uaua. Ko ētahi atu tohu pea ko:
- Te ngaronga o te manawanui me te ngenge.
- Te uaua ki te mahi i ngā mahi o ia rā . Tērā pea ka kitea e koe he hoha ahakoa he mahi māmā noa iho.
- Te tere o te hikoi (te puhoi o te hikoi). Kāore e taea e koe te hikoi i tō tere o mua.
- Te uaua ki te piki i ngā arawhata.
- Te hekenga o te taurite , ka hinga pinepine.
- Te ngaronga o te rahi o ngā uaua, ka angiangi te āhua o ngā peka.
Mena ka kite koe, tetahi kaumātua rānei o te whānau i ēnei tohu, he mea nui kia toro atu koe ki tētahi tohunga hauora.
He aha te take o te Sarcopenia?
Ko te tino take ko te koroheketanga tūturu. Ko te nuinga o tātou ka tīmata te ngaro haere o 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, ka taea te ngaro tae atu ki te 8% o te papatipu uaua i ia tekau tau. Ahakoa ka pāngia te katoa e te ngaronga uaua i roto i te wā, he tere ake tēnei tukanga i roto i te hunga whai Sarcopenia.
Haunga te koroheketanga tūturu, kua tautuhia e ngā kairangahau ētahi āhuatanga mōrearea e whai wāhi ana ki te Sarcopenia, tae atu ki:
- Te kore mahi ā-tinana, pērā i te noho noa.
- Te momonatanga .
- Ngā mate pūmau . Hei tauira, ko te Mate Pūkahu Ārai Mau (COPD – Chronic Obstructive Pulmonary Disease ), te mate tākihi , te mate huka ( Diabetes ), te mate pukupuku, me te HIV.
- Te mate rumatiki.
- Te ātete ki te insulin.
- Te hekenga o ngā taumata homoni.
- Te kore kai pai, te kore rānei e nui te pūmua e kainga ana.
- Te whakaiti i te kaha ki te huri i te pūmua hei pūngao.
- He hekenga o te maha o ngā pūtau io e tuku tohu ana i te roro ki ngā uaua hei tīmata i te nekehanga.
Me pēhea te tautuhi i te Sarcopenia?
Ka tirotirohia koe e tō tākuta, ka pātai atu mō ō tohumate hei whakatau mēnā he tūponotanga pea kei te pāngia koe e te Sarcopenia. Tērā pea ka tonoa koe kia whakaoti i te pātai SARC-F, he taputapu aromatawai-whaiaro e whakamahia ana hei tirotiro i te mate:
- S — Kaha
- A — Āwhina mō te hikoi
- R — Te whakatikanga mai i te tūru
- C — Te piki arawhata
- F — Ngā Hinga
Ka whiwhihia ia āhuatanga mai i te 0 ki te 2, me te kaute mōrahi o te 10. Ko te kaute o te 4, neke atu rānei i te tauine SARC-F e tohu ana me whai aromatawai haumanu anō.
He aha ngā whakamātautau e whakamahia ana mō te Sarcopenia?
Kāore he whakamātautau kotahi hei tautuhi i te Sarcopenia. Tērā pea ka tono tō tākuta i tētahi huinga aromatawai hei whakaū i te āhua me te whakatau i tōna kaha.
Te whakamātautau kaha o te uaua:
- Whakamātautau pupuri ringa: Ko te kaha o tō pupuri he tohu pono mō te kaha o ō uaua puta noa i tō tinana.
- Whakamātautau tū tūru: Ka ine tēnei i te kaha o ngā uaua o ō waewae, inā koa ko ngā huha. Ka tirohia e mātou te maha o ngā wā ka taea e koe te tū ake i te tūru ka noho anō ki raro i roto i te 30 hēkona me te kore e whakamahi i ō ringaringa hei tautoko.
- Whakamātautau tere hikoi: Ka ine mātou i te wā e pau ana ki a koe hei hikoi mō te 4 mita (tata ki te 13 putu) i tō tere noa.
- Pūhiko Mahi Tinana Poto (SPPB): Kei roto i tēnei ko ngā mahi wā e toru: te whakamātautau tūru, te whakamātautau i tō taurite i a koe e tū ana, me te whakamātautau tere hikoi.
- Whakamātautau Wā-ki-te-Oki me te Haere (TUG): Ka ine mātou i te roa o te wā e tū ake ai koe i te tūru, ka hikoi mō te 3 mita (tata ki te 10 putu), ka tahuri, ka hikoi whakamuri, ka noho anō.
Ngā whakamātautau whakaahua hei ine i te papatipu uaua:
- Te ine i te hihi-X pūngao-rua (DEXA, DXA rānei): Ka whakamahia e tēnei ngā hihi-X pūngao-iti hei ine tika i tō papatipu uaua, te papatipu ngako, me te kiato o te wheua.
- Tātaritanga ārai hiko koiora (BIA): He iti ake te utu mō tēnei whakamātautau, ā, he māmā ake te uru atu i te matawai DEXA. Ka tatau 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 nuinga o te wā, ka taea te whakahaere i te Sarcopenia mā roto i ngā whakarerekētanga o te momo noho . Ka taea e ēnei whakarerekētanga te āwhina ki te whakahaere i te āhua, ā, i roto i te nuinga o ngā wā, ka taea te whakakore i te ngaronga o te uaua.
- Korikori tinana: Tērā pea ka tūtohu tō tākuta i te whakangungu kaha ā-ātete . Kua hangaia ēnei whakangungu hei hanga i tō kaha me te whakakore i te ngoikore o te uaua, pērā i te hiki taumaha māmā, te whakangungu whitiki ātete rānei.
- Kai hauora: Haunga te whakakori tinana auau, he mea nui te kai hauora hei whakaiti i te pānga o te Sarcopenia. He mea tino nui kia whakarite kei te whiwhi koe i te nui o te pūmua mā roto i ō kai, i ō tāpiringa rānei.
He rongoā kei te wātea mō te Sarcopenia?
Kei te rangahauhia e ngā kairangahau mēnā ka taea e ngā tāpiringa homoni te āwhina i te whakanui ake i te papatipu uaua. Heoi, i tēnei wā, kāore anō kia whakaaetia he rongoā e te FDA (Food and Drug Administration) hei rongoā mō te Sarcopenia.
Ka taea te ārai i te Sarcopenia?
Nā te mea he wāhanga tēnei o te tukanga koroheketanga tūturu, kāore pea e taea te ārai katoa. Heoi, ka taea e koe te mahi i ngā mahi hei whakaroa i tōna whanaketanga:
- Ngā kōwhiringa kai hauora: Kia mau ki tētahi kai hauora e whai kiko ana i te pūmua kounga teitei . Ngāna kia whakaurua te 20 ki te 35 karamu o te pūmua ki ia kai.
- Whakakorikori Tinana: Whakamahia he momo noho kaha e uru ana ki te whakangungu ātete auau.
- Ngā tirotiro hauora auau: Tirohia tō tākuta i ia wā . Mēnā ka kite koe i tētahi panonitanga ki tō hauora, me kōrero wawe atu ki tō kaiwhakarato hauora.
He aha te mea ka tupu mēnā kei a au te Sarcopenia?
Ko te āhua o te Sarcopenia e whakawhirinaki ana ki tō tau, nā te mea ka kino haere te āhua i roto i te wā. Ka pāngia hoki e tō hauora whānui me ō whiringa momo noho.
Ka pā nui tēnei āhuatanga ki tō kounga o te oranga. Heoi, ka taea e koe te whakakore i ōna pānga mā te whakarerekē i te āhua noho. I tetahi atu taha, ki te kore ēnei whakarerekētanga kua tūtohutia e te mate e whai, ka ngoikore tonu ō uaua. I roto i te wā, ka arahi pea tēnei ki te ngaronga o te mana motuhake me te hiahia ki te tiaki wā-katoa.
He mate te Sarcopenia?
I te tau 2016, i whakawhiwhia e te Centers for Disease Control and Prevention (CDC) tēnei mate ki te waehere ICD-10, e whakarōpū mana ana i a Sarcopenia hei mate motuhake. He taahiraa nui tēnei ki mua, nā te mea i taea ai e ngā tākuta te tuhi me te ripoata i te mate. Nā tēnei whakarōpūtanga kua pai ake te tautuhi me te maimoatanga i ngā reiti, me te āwhina hoki i ngā kairangahau ki te kohikohi raraunga whai hua hei wehewehe i a Sarcopenia mai i ētahi atu mate e pā ana ki te uaua.
He aha te rerekētanga i waenga i te Sarcopenia me te ngoikore o te uaua?
Ko te Sarcopenia he momo ngoikore o te uaua , engari he pānga nui ki ngā pakeke kua kaumātuatia. Ko te ngoikore o te uaua e pā ana ki te ngaronga whānui o te kiko uaua. Ahakoa he whakahekenga uaua ngā mea e rua, he rerekē ngā tukanga matua. Ko te Sarcopenia e tohuhia ana e te whakahekenga o te rahi me te nui o ngā muka uaua. I te nuinga o te wā, ka heke te rahi o te muka, engari he rite tonu te nui o ngā muka.
Ka pāngia te katoa e te ngaronga uaua i a rātou e pakeke haere ana. Heoi, i roto i te Sarcopenia, ka tere ake te ngaronga o tēnei uaua. Ko te rongo pai, he huarahi whai hua hei rongoā i tēnei mate me te whakakore i tōna pānga.
He karere whakamutunga hei kawe ki te kāinga mai i Nirogi Lanka
Mena kei te pāngia koe e te ngoikore o te uaua, te ahua ngenge o te tinana, tetahi atu tohu rānei o te Sarcopenia, tēnā whakapā atu ki tō tākuta. Ka taea e rātou te whakarato i tētahi tātaritanga tika me te waihanga i tētahi mahere maimoatanga whaiaro hei āwhina i a koe ki te whakahaere i te ngaronga o te uaua me te whakapai ake i tō kounga o te oranga.
Kia maumahara, ahakoa kāore e taea e tātou te aukati i te koroheketanga, ka taea e tātou te whakaiti i te pānga o ngā mate pēnei i te Sarcopenia mā te pupuri i tētahi momo noho hauora , tae atu ki te kai tika me te whakakori tinana tonu. Tiakina tō tinana, me te aro turuki i te oranga o ngā kaumātua e arohaina ana e koe.
Sarcopenia, ngoikore o te uaua, koroheketanga, ngaronga o te papatipu uaua, whakakori tinana, pūmua
