Kodi thupi lanu limataya mphamvu zake mukamakalamba? Zingakhale sarcopenia!

Kodi mumamva ngati miyendo yanu ikufooka pamene mukukalamba, ndipo mulibe mphamvu zochitira zinthu zomwe munkachita kale? Kodi mumavutika kuyenda? Mungaganize kuti ichi ndi gawo lachibadwa la ukalamba. Komabe, chingakhalenso chizindikiro cha matenda otchedwa "sarcopenia." Tiyeni tikambirane za izi pang'ono lero, chifukwa zimakhudza anthu ambiri, koma ndi chinthu chomwe sichimakambidwa kawirikawiri.

Kodi sarcopenia ndi chiyani? Mwachidule...

Mwachidule, sarcopenia ndi kuchepa pang'onopang'ono kwa minofu ndi mphamvu pamene tikukalamba. Taganizirani izi motere: minofu yathu imakhala ngati njerwa zomwe zimagwiritsidwa ntchito pomanga nyumba. Pakapita nthawi, njerwa izi zimatha ndipo mphamvu ya nyumbayo imachepa. Matendawa amakhudza kwambiri okalamba. Koma sikuti amangokhudza kukalamba kokha. Zingapangitse kuti zikhale zovuta kuchita ntchito za tsiku ndi tsiku ndikuchepetsa moyo wabwino. Nthawi zina, izi zingayambitse anthu kudalira ena ndikusowa chisamaliro cha nthawi yayitali.

Chofunika kwambiri ndichakuti sarcopenia imawonjezera kufooka kwa thupi, ndipo mwayi wogwa ndi kusweka mobwerezabwereza umakhala wokwera. Zinthu izi zikachitika, muyenera kukumana ndi zinthu monga kugonekedwa m'chipatala ndi opaleshoni. Kenako mavuto ambiri amabuka, ndipo nthawi zina amatha kupha.

Sarcopenia ingathenso kuchitika mwa anthu omwe ali ndi BMI yokwera. Izi zimatchedwa "sarcopenic obesity." Mavuto okhudzana ndi matenda onsewa ndi akulu kuposa omwe amayamba chifukwa cha kunenepa kwambiri kokha, kapena sarcopenia yokha.

Ndani amadwala sarcopenia?

Matendawa amapezeka kwambiri mwa anthu azaka zopitilira 60. Chiwopsezo chotenga matendawa chimawonjezeka ndi ukalamba. Amatha kukhudza amuna ndi akazi mofanana. Zotsatira za kafukufuku wa momwe amakhudzira mitundu yosiyanasiyana sizikugwirizana. Komanso, matendawa amapezeka kwambiri kwa anthu omwe ali ndi matenda osatha. Taganizirani za mnansi wathu, Amalume Nimal. Kale anali munthu amene ankathamangathamanga ndikugwira ntchito kwambiri? Tsopano ali ndi zaka pafupifupi 65. Iye akuti, "Tsopano sindingathe kukwera masitepe monga kale, ana. N'zovuta kwambiri kupita kusitolo." Mwina Amalume Nimal nawonso akhudzidwa ndi matendawa.

Kodi izi ndizofala bwanji?

Ndipotu, zotsatira za kafukufuku pankhaniyi ndi zosakanikirana. Anthu ambiri sadziwa vutoli kapena kufunafuna chithandizo. Komabe, akuti pakati pa 5% ndi 13% ya anthu azaka zopitilira 60 ali ndi vutoli. Pakati pa anthu azaka zopitilira 80, chiwerengerochi chikhoza kukhala chokwera kufika pa 11% mpaka 50%. Izi zikutanthauza kuti ndi chofala kwambiri kuposa momwe timaganizira.

Kodi sarcopenia imakhudza bwanji thupi langa?

Minofu yathu imapangidwa ndi ulusi wa minofu. Sarcopenia ndi vuto lomwe kuchuluka ndi kukula kwa ulusi wa minofu iyi kumachepa. Kenako minofu imafooka. Izi zimatchedwanso "kufooka kwa minofu." Pamene tikukalamba, kusintha kwina kumachitika m'thupi lathu. Kusintha kumeneku ndiye chifukwa chachikulu cha sarcopenia. Mwachitsanzo, matupi athu sapanga mapuloteni ofunikira kuti minofu ikule pamene tikukalamba. Izi zikachitika, maselo a minofu amachepa. Kuphatikiza apo, pamene tikukalamba, kusintha kwa mahomoni monga testosterone ndi insulin-like growth factor-1 (IGF-1) kumakhudza ulusi wa minofu yathu. Ichi ndi chifukwa cha sarcopenia.

Kodi zizindikiro za Sarcopenia ndi ziti?

Chizindikiro chodziwika bwino ndi kufooka kwa minofu. Zizindikiro zina zingaphatikizepo:

• Kutaya mphamvu.
• Kuvutika kuchita ntchito za tsiku ndi tsiku . Kumva kutopa ngakhale kuchita ntchito zazing'ono.
• Kuyenda pang'onopang'ono. Sindingathe kuyenda mofulumira monga kale.
• Kuvuta kukwera masitepe.
• Kutaya mphamvu komanso kugwa pafupipafupi.
• Kuchepa kwa minofu. Ziwalo ndi miyendo zimafooka.

Ngati agogo anu aamuna kapena aakazi ali ndi makhalidwe amenewa, muyenera kuda nkhawa pang'ono nawo.

Kodi ndi zinthu ziti zomwe zimayambitsa sarcopenia?

Choyambitsa chachikulu ndi ukalamba wachilengedwe. Tonsefe timayamba kutaya minofu pang'onopang'ono tili ndi zaka 30 kapena 40. Izi zimafulumira pakati pa zaka 65 ndi 80. Ngakhale kuti kuchuluka kwa kutayika kumasiyana malinga ndi munthu, kulemera kwa minofu kumatha kuchepa ndi 8% pa zaka khumi. Aliyense amataya minofu pakapita nthawi, koma izi zimachitika mwachangu kwambiri mwa anthu omwe ali ndi sarcopenia. Ngakhale ukalamba ndiye chifukwa chachikulu, ofufuza apeza zinthu zina zingapo zomwe zingayambitse sarcopenia. Izi zikuphatikizapo:

• Kusakhala ndi zochita masewera olimbitsa thupi. Kukhala pamalo amodzi, osachita masewera olimbitsa thupi.
• Kunenepa kwambiri . Kukhala wonenepa kwambiri.
• Matenda osatha . Mwachitsanzo, matenda osatha oletsa kupuma (COPD),Matenda a impso , matenda a shuga , khansa ndi matenda a HIV.
• Matenda a nyamakazi.
• Kukana kwa insulin.
• Kuchepa kwa mahomoni.
• Kusadya bwino kapena kusapeza mapuloteni okwanira.
• Kuchepa kwa mphamvu yosinthira mapuloteni kukhala mphamvu.
• Kuchepa kwa chiwerengero cha maselo a mitsempha omwe amatumiza mauthenga kuchokera muubongo kupita ku minofu kuti ayende.

Kodi Sarcopenia imapezedwa bwanji?

Dokotala wanu angakuyezeni ndikufunsani za zizindikiro zanu kuti aone ngati muli ndi sarcopenia. Angakuuzeninso kuti mudzaze mafunso otchedwa SARC-F . Ili ndi mafunso odzidziwitsa okha okhudza zizindikiro zanu. SARC-F ndi:

• S — Mphamvu
• A — Thandizo poyenda (Mukufuna thandizo poyenda?)
• R — Kudzuka pampando (Kodi n'kovuta kudzuka pampando?)
• C — Kukwera masitepe (Kodi n'kovuta kukwera masitepe?)
• F — Kugwa (Kodi kugwa kumachitika?)

Chilichonse mwa zinthuzi chimapatsidwa chigoli pakati pa 0 ndi 2. Chigoli chachikulu ndi 10. Ngati chigoli cha SARC-F chili 4 kapena kuposerapo, mayeso ena amafunika.

Kodi mayeso otani omwe amagwiritsidwa ntchito pozindikira sarcopenia?

Palibe mayeso amodzi odziwira izi. Dokotala angakupatseni mayeso angapo kuti athandize kuzindikira vutoli ndikudziwa kuopsa kwake.

Mayeso omwe amayesa mphamvu ya minofu:

• Kuyesa kugwira ndi dzanja: Mphamvu ya dzanja kuti ligwire chinthu mwamphamvu ingapereke lingaliro la mphamvu ya minofu ina m'thupi.
• Kuyesa kuima pampando: Izi zimayesa mphamvu ya minofu m'miyendo, makamaka ntchafu. Zimayesa kangati kuti mungayime pampando ndikukhalanso pansi popanda kugwiritsa ntchito manja anu mkati mwa masekondi 30.
• Kuyesa liwiro loyenda: Izi zimayesa nthawi yomwe imakutengerani kuyenda mamita 4 (pafupifupi mapazi 13) pa liwiro lanu lachizolowezi loyenda.
• Batire Yogwira Ntchito Mwachangu (SPPB): Iyi ili ndi ntchito zitatu zokhazikika: mayeso okweza mpando, mayeso oima bwino, ndi mayeso othamanga.
• Mayeso Oyenera Kuchitika (TUG): Nthawi yomwe imatenga kuti munthu adzuke pampando, kuyenda mamita atatu (pafupifupi mapazi 10) kuchokera pampando, kuyenda mamita atatu kubwerera kumpando, ndikukhalanso pansi imayesedwa.

Mayeso ojambulira omwe amayesa kulemera kwa minofu:

• Kuyeza kwa X-ray yamphamvu ziwiri (DEXA kapena DXA - Kuyeza kwa X-ray yamphamvu ziwiri):Izi zimagwiritsa ntchito ma X-ray opanda mphamvu zambiri poyesa minofu yanu, mafuta, ndi kuchuluka kwa mafupa.
• Kusanthula kwa Bioelectrical impedance (BIA): Kuyesa kumeneku ndi kotsika mtengo komanso kosavuta kuchita kuposa DEXA. Kumayesa mafuta m'thupi lanu poyerekeza ndi kulemera kwanu kochepa.

Kodi sarcopenia imachiritsidwa bwanji?

Sarcopenia nthawi zambiri imachiritsidwa mwa kusintha moyo . Kusintha kumeneku kungathandize kuthana ndi vutoli komanso kuthetsa vutoli pang'ono.

• Kuchita masewera olimbitsa thupi: Dokotala wanu angakulangizeni kuti muzichita masewera olimbitsa thupi motsatira njira yolimbikitsira thupi . Kuchita masewera olimbitsa thupi kotereku kungakuthandizeni kulimbitsa thupi ndikuchepetsa kutayika kwa minofu. Taganizirani izi ngati kunyamula zolemera.
• Zakudya Zabwino: Kuphatikiza pa kuchita masewera olimbitsa thupi nthawi zonse , kudya zakudya zabwino kungathandizenso kuchepetsa zotsatira za sarcopenia. Ndikofunikira kwambiri kupeza mapuloteni okwanira, kaya kuchokera ku chakudya kapena zowonjezera .

Kodi mankhwala a sarcopenia ndi ati?

Ofufuza akufufuzabe ngati mankhwala owonjezera mahomoni angawonjezere minofu. Komabe, pakadali pano palibe mankhwala ovomerezeka ndi FDA ochizira sarcopenia.

Kodi sarcopenia ingapewedwe?

Izi ndi mbali ya ukalamba wachilengedwe, kotero sizingapewedwe kotheratu. Komabe, pali zinthu zina zomwe tingachite kuti tichepetse kufalikira kwa matendawa. Izi ndi izi:

• Zakudya Zabwino: Khalani ndi zakudya zabwino zomwe zimaphatikizapo zakudya zomwe zili ndi mapuloteni abwino kwambiri . Yesetsani kudya magalamu 20 mpaka 35 a mapuloteni pa chakudya chilichonse.
• Kuchita Masewera Olimbitsa Thupi: Pitirizani kukhala ndi moyo wochita masewera olimbitsa thupi, kuphatikizapo kuchita masewera olimbitsa thupi monga kuchita masewera olimbitsa thupi .
• Kupimidwa kuchipatala nthawi zonse: Pitani kwa dokotala nthawi zonse . Muuzeni ngati pali kusintha kulikonse pa thanzi lanu.

Kodi chimachitika ndi chiyani ngati ndili ndi sarcopenia?

Chiyembekezo cha sarcopenia chimadalira kwambiri zaka zanu. Matendawa amatha kuipiraipira mukakula. Kuphatikiza apo, amasiyananso kutengera thanzi lanu komanso moyo wanu. Matendawa amatha kukhudza kwambiri moyo wanu. Mutha kusintha zotsatira za matendawa mwa kusintha moyo wanu.Komabe, ngati simusintha zomwe zalangizidwa, matendawa apitiliza kufooketsa minofu yanu. Pakapita nthawi, mungafunike chisamaliro cha nthawi zonse kuti chigwire ntchito bwino pa moyo wanu.

Kodi sarcopenia ndi matenda?

Mu 2016, Centers for Disease Control and Prevention (CDC) inapatsa vutoli International Classification of Diseases (ICD-10) code, kulengeza kuti sarcopenia ndi matenda osiyana. Izi zinapangitsa kuti likhale vuto lodziwika bwino kwa madokotala. Izi zinapangitsa kuti matendawa azindikirike kwambiri komanso kuti alandire chithandizo. Kulemba kumeneku kunathandiza ofufuza kusiyanitsa matendawa ndi matenda ofanana ndi sarcopenia ndikuyamba kusonkhanitsa deta yofunika kwambiri yokhudza vutoli.

Kodi pali kusiyana kotani pakati pa Sarcopenia ndi Muscle Atrophy?

Sarcopenia ndi mtundu wa kufooka kwa minofu. Imakhudza makamaka okalamba. Kufooka kwa minofu ndi kutayika kwa minofu. Ngakhale kuti matenda onsewa ali ndi makhalidwe ofanana a kutayika kwa minofu, njira zomwe zimayambira zimakhala zosiyana. Sarcopenia imachitika pamene kukula ndi mawonekedwe a ulusi wa minofu zimachepa. Pakufooka kwa minofu, kukula kwa ulusi kumachepa, koma chiwerengero cha ulusi chimakhalabe chomwecho.

Aliyense amataya minofu akamakalamba. Koma mu sarcopenia, kuchepa kwa minofu kumeneku kumachitika mofulumira kwambiri. Nkhani yabwino ndi yakuti pali njira zochiritsira vutoli ndikuchepetsa zotsatira zake.

Pomaliza, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)

Ngati muli ndi kufooka kwa minofu, kufooka, kapena zizindikiro zina za sarcopenia, onetsetsani kuti mwaonana ndi dokotala wanu. Iye akhoza kuzindikira vutoli ndikupanga dongosolo la chithandizo lomwe lili loyenera kwa inu. Izi zingakuthandizeni kuthana ndi kutayika kwa minofu ndikukonza vuto lanu. Kumbukirani, ngakhale kuti ukalamba sungaleke, titha kuchepetsa kwambiri zotsatira za matenda monga sarcopenia mwa kukhala ndi moyo wathanzi , zomwe zikutanthauza kudya bwino komanso kuchita masewera olimbitsa thupi nthawi zonse . Chifukwa chake, samalirani thupi lanu. Samalirani okalamba omwe mumawakonda. Sarcopenia, kufooka kwa minofu, ukalamba, kuchepa kwa minofu, kuchita masewera olimbitsa thupi, mapuloteni