Ingaba umzimba wakho uphelelwa ngamandla njengoko ukhula? Isenokuba yi-sarcopenia!

Ngaba uziva ngathi amalungu akho omzimba aya eba buthathaka njengoko ukhula, kwaye ungenawo amandla okwenza izinto obuqhele ukuzenza? Ngaba ukufumanisa kunzima ukuhamba? Usenokucinga ukuba oku kuyinxalenye eqhelekileyo yokwaluphala. Nangona kunjalo, kusenokuba luphawu lwesifo esibizwa ngokuba yi "sarcopenia." Makhe sithethe kancinci ngale nto namhlanje, kuba ichaphazela abantu abaninzi, kodwa yinto engathethwa rhoqo ngayo.

Yintoni i-sarcopenia? Ngamafutshane...

Ngamafutshane, i-sarcopenia kukulahlekelwa kancinci kancinci kwemisipha kunye namandla njengoko sikhula. Cinga ngale ndlela: izihlunu zethu zifana nezitena ezisetyenziselwa ukwakha indlu. Ngokuhamba kwexesha, ezi zitena ziyaphela kwaye amandla endlu ayancipha. Le meko ichaphazela kakhulu abantu abadala. Kodwa ayipheleli nje ekwaluphaleni. Ingenza kube nzima ukwenza imisebenzi yemihla ngemihla kwaye inciphise umgangatho wobomi. Ngamanye amaxesha, oku kunokukhokelela ekubeni abantu baxhomekeke kwabanye kwaye bafune unyango lwexesha elide.

Eyona nto ibalulekileyo kukuba i-sarcopenia inyusa ubuthathaka bomzimba, kwaye amathuba okuwa rhoqo kunye nokuqhekeka kwamalungu omzimba nawo aphezulu. Xa ezi zinto zisenzeka, kufuneka ujongane nezinto ezifana nokulaliswa esibhedlele kunye notyando. Emva koko kuvela iingxaki ezingaphezulu, kwaye ngamanye amaxesha zisongela ubomi.

I-Sarcopenia inokwenzeka nakubantu abane-body mass index ephezulu (BMI). Oku kubizwa ngokuba yi-"sarcopenic obesity." Iingxaki ezinxulumene nezi meko zombini zinkulu kunezo zibangelwa kukutyeba kakhulu kuphela, okanye i-sarcopenia yodwa.

Ngubani ofumana i-sarcopenia?

Le meko ixhaphake kakhulu kubantu abangaphezu kweminyaka engama-60. Umngcipheko wokuba nayo iyanda xa abantu bekhula. Ingachaphazela amadoda nabafazi ngokulinganayo. Iziphumo zophando malunga nendlela echaphazela ngayo amaqela eentlanga ezahlukeneyo azihambelani kangako. Kwakhona, le meko ixhaphake kakhulu kubantu abanezifo ezingapheliyo. Cinga ngommelwane wethu, uMalume uNimal. Wayengumntu owayehambahamba kwaye esebenza kakhulu? Ngoku uneminyaka engama-65 ubudala. Uthi, "Ngoku andikwazi nokunyuka izinyuko njengoko bendisenza ngaphambili, bantwana. Kunzima kakhulu ukuya evenkileni." Mhlawumbi uMalume uNimal naye uchaphazelekile yile meko.

Kuqheleke kangakanani oku?

Enyanisweni, iziphumo zophando ngalo mba ziyaxubana. Abantu abaninzi abayazi le meko okanye bafuna unyango. Nangona kunjalo, kuqikelelwa ukuba phakathi kwe-5% kunye ne-13% yabantu abangaphezu kweminyaka engama-60 ubudala banale meko. Phakathi kwabantu abangaphezu kweminyaka engama-80 ubudala, eli nani linokuba phezulu ukuya kwi-11% ukuya kuma-50%. Oku kuthetha ukuba ixhaphake kakhulu kunokuba sicinga.

I-sarcopenia ichaphazela njani umzimba wam?

Imisipha yethu yenziwe ngemicu yemisipha. I-Sarcopenia yimeko apho inani kunye nobukhulu bezi micu yemisipha buyehla. Imisipha ke ngoko iba buthathaka. Oku kukwabizwa ngokuba yi-"muscle atrophy." Njengoko sikhula, utshintsho oluthile lwenzeka emizimbeni yethu. Olu tshintsho lolona lubangela i-sarcopenia. Umzekelo, imizimba yethu ayivelisi iiproteni ezifunekayo ekukhuleni kwemisipha njengoko sikhula. Xa oku kusenzeka, iiseli zemisipha ziyancipha. Ukongeza, njengoko sikhula, utshintsho kwiihomoni ezifana ne-testosterone kunye ne-insulin-like growth factor-1 (IGF-1) zichaphazela imicu yemisipha yethu. Oku kukwangunobangela we-sarcopenia.

Zithini iimpawu zeSarcopenia?

Uphawu oluqhelekileyo kubuthathaka bemisipha. Ezinye iimpawu zingabandakanya:

• Ukulahlekelwa ngamandla.
• Ubunzima bokwenza imisebenzi yemihla ngemihla . Ukudinwa nokuba ndenza imisebenzi emincinci.
• Ndihamba kancinci. Andikwazi ukuhamba ngokukhawuleza njengoko bendisenza ngaphambili.
• Ubunzima bokunyuka izinyuko.
• Ukulahlekelwa yibhalansi kunye nokuwa rhoqo.
• Ubunzima bemisipha buyancipha. Imilenze nemilenze zibonakala zibuthathaka.

Ukuba umakhulu okanye utatomkhulu wakho unezi mpawu, kufuneka ukhathazeke kancinci ngazo.

Zithini izizathu ze-sarcopenia?

Eyona nto ixhaphakileyo kukwaluphala kwendalo. Sonke siqala ukuncipha kobunzima bemisipha kunye namandla kancinci kancinci xa sineminyaka engama-30 okanye engama-40. Le nkqubo ikhawuleza phakathi kweminyaka engama-65 nama-80. Nangona izinga lokulahlekelwa lihluka ukusuka kumntu ukuya komnye, ubunzima bemisipha bunokwehla nge-8% kwishumi leminyaka. Wonke umntu ulahlekelwa yimisipha ngokuhamba kwexesha, kodwa oku kwenzeka ngokukhawuleza kakhulu kubantu abane-sarcopenia. Nangona ukwaluphala kuyimbangela ephambili, abaphandi bachonge ezinye izinto ezininzi ezinokubangela uphuhliso lwe-sarcopenia. Ezi ziquka:

• Ukungazilolongi. Ukuhlala kwindawo enye, ukungazivilolongi.
• Ukutyeba kakhulu . Ukuba nobunzima obukhulu.
• Izifo ezingapheliyo . Umzekelo, isifo esingapheliyo sokuvaleka kwemiphunga (COPD),Isifo sezintso , isifo seswekile , umhlaza kunye nosulelo lwe-HIV.
• Irheumatoid arthritis.
• Ukuxhathisa i-insulin.
• Ukwehla kwamanqanaba e-hormone.
• Ukungondleki kakuhle okanye ukungafumani iiproteni ezaneleyo.
• Ukuncipha kwamandla okuguqula iproteni ibe ngamandla.
• Ukuncipha kwenani leeseli zemithambo-luvo ezithumela imiyalezo esuka engqondweni ukuya kwizihlunu ukuba zishukume.

Ifunyanwa njani iSarcopenia?

Ugqirha wakho unokukuhlola aze akubuze ngeempawu zakho ukuze abone ukuba unayo na i-sarcopenia. Banokukucela ukuba ugcwalise iphepha lemibuzo elibizwa ngokuba yi-SARC-F . Eli liphepha lemibuzo elizixelayo malunga neempawu zakho. I-SARC-F yile:

• S — Amandla
• A — Uncedo ngokuhamba (Ngaba ufuna uncedo ngokuhamba?)
• R — Ukuphakama esitulweni (Ingaba kunzima ukuphakama esitulweni?)
• C — Ukunyuka izinyuko (Ngaba kunzima ukunyuka izinyuko?)
• F — Ukuwa (Ingaba ukuwa kuyenzeka?)

Nganye kwezi zinto inikwa amanqaku aphakathi kuka-0 no-2. Amanqaku aphezulu yi-10. Ukuba amanqaku e-SARC-F angama-4 nangaphezulu, kufuneka uvavanyo olongezelelweyo.

Ziziphi iimvavanyo ezisetyenziselwa ukufumanisa i-sarcopenia?

Akukho vavanyo lunye lokuxilonga oku. Ugqirha angayalela iimvavanyo ezininzi ukunceda ekuxilongeni imeko nokufumanisa ubukhali bayo.

Uvavanyo olulinganisa amandla emisipha:

• Uvavanyo lokubamba ngesandla: Amandla esandla okubamba into ngokuqinileyo anokunika umbono wamandla eminye imisipha emzimbeni.
• Uvavanyo lokuma kwesitulo: Olu vavanyo lulinganisa amandla emisipha emilenzeni, ingakumbi emathangeni. Lulinganisa ukuba ungama kangaphi esihlalweni uze uhlale phantsi kwakhona ngaphandle kokusebenzisa izandla zakho kwimizuzwana engama-30.
• Uvavanyo lwesantya sokuhamba: Olu vavanyo lulinganisa ixesha elithatha wena ukuhamba iimitha ezi-4 (malunga neenyawo ezili-13) ngesantya sakho esiqhelekileyo sokuhamba.
• Ibhetri Emfutshane Yokusebenza Ngomzimba (SPPB): Le ibandakanya imisebenzi emithathu ebekelwe ixesha: uvavanyo lokuphakama kwesitulo, uvavanyo lokulinganisela ukuma, kunye novavanyo lwesantya sokuhamba.
• Uvavanyo olukhawulezileyo noluhambayo (TUG): Ixesha elithathwayo ukuvuka esitulweni, ukuhamba iimitha ezi-3 (malunga neenyawo ezili-10) ukusuka esitulweni, ukuhamba iimitha ezi-3 ubuyela esitulweni, uze uhlale phantsi liyalinganiswa.

Uvavanyo lokulinganisa olulinganisa ubunzima bemisipha:

• I-Dual-energy X-ray absorptiometry (i-DEXA okanye i-DXA - i-Dual-energy X-ray absorptiometry):Oku kusebenzisa ii-X-reyi ezingenamandla aneleyo ukulinganisa ubunzima bemisipha yakho, ubunzima bamafutha, kunye nobunzima bamathambo.
• Uhlalutyo lwe-Bioelectric impedance (BIA): Olu vavanyo alubizi kakhulu kwaye kulula ukulwenza kune-DEXA. Lulinganisa amafutha omzimba wakho ngokumalunga nobunzima bomzimba wakho obuncinci.

Iphathwa njani i-sarcopenia?

I-Sarcopenia idla ngokuphathwa ngokwenza utshintsho kwindlela yokuphila . Olu tshintsho lunokunceda ekulawuleni nasekuguquleni imeko ngandlela ithile.

• Umsebenzi womzimba: Ugqirha wakho unokucebisa uqeqesho lokuqina olusekelwe ekumelaneni noxinzelelo oluqhubekayo . Olu hlobo lomthambo lunokukunceda wakhe amandla kwaye ubuyisele ukulahleka kwemisipha. Cinga ngalo njengokuphakamisa iintsimbi kancinci.
• Ukutya Okunempilo: Kunye nokuzilolonga rhoqo , ukutya ukutya okunempilo kunokunceda ekunciphiseni imiphumo ye-sarcopenia. Kubaluleke kakhulu ukufumana iproteni eyaneleyo, nokuba kukutya okanye izongezo zokutya .

Ngawaphi amayeza e-sarcopenia?

Abaphandi basaphanda ukuba ingaba izongezo zehomoni zinokunyusa ubunzima bemisipha na. Nangona kunjalo, okwangoku akukho mayeza avunyiweyo yi-FDA okunyanga i-sarcopenia.

Ngaba i-sarcopenia ingathintelwa?

Oku kuyinxalenye yenkqubo yendalo yokwaluphala, ngoko ke akunakuthintelwa ngokupheleleyo. Nangona kunjalo, kukho izinto esinokuzenza ukuze sinciphise ukuqhubela phambili kwesi sifo. Nazi:

• Ukukhetha Ukutya Okunempilo: Gcina ukutya okunempilo okuquka ukutya okuneproteni esemgangathweni ophezulu . Zama ukufumana iigram ezingama-20 ukuya kuma-35 zeproteni ngesidlo ngasinye.
• Ukuzilolonga: Gcina indlela yokuphila esebenzayo emzimbeni, kuquka ukuzilolonga okufana noqeqesho lokuxhathisa .
• Ukuhlolwa rhoqo kwezonyango: Bona ugqirha wakho rhoqo . Mxelele ukuba kukho utshintsho olukhoyo kwimpilo yakho.

Kuza kwenzeka ntoni ukuba ndine-sarcopenia?

Imbonakalo ye-sarcopenia ixhomekeke kakhulu kwiminyaka yakho. Le meko inokuba mandundu njengoko ukhula. Ukongeza, iyahluka ngokuxhomekeke kwimpilo yakho nendlela ophila ngayo. Esi sifo sinokuba nefuthe elikhulu kumgangatho wobomi bakho. Unokukwazi ukuguqula iziphumo zale meko ngokwenza utshintsho kwindlela ophila ngayo.Nangona kunjalo, ukuba awuzenzi utshintsho olucetyiswayo, esi sifo siya kuqhubeka siwenza buthathaka izihlunu zakho. Ekuhambeni kwexesha, unokufuna unyango olupheleleyo ukuze lusebenze ebomini bakho.

Ngaba i-sarcopenia sisifo?

Ngowama-2016, iZiko loLawulo nokuThintela izifo (i-CDC) lanika esi sifo ikhowudi yeHlabathi yoHlelo lweZifo (i-ICD-10), lisithi i-sarcopenia sisifo esahlukileyo. Oku kwenza ukuba sibe yimeko enokuxelwa koogqirha. Oku kwakhokelela ekuqaphelweni nasekunyangweni kwesifo. Olu phawu lwavumela abaphandi ukuba bahlule kwizifo ezifanayo ezifana ne-sarcopenia baze baqalise ukuqokelela idatha ebalulekileyo malunga nale meko.

Yintoni umahluko phakathi kweSarcopenia kunye neMuscle Atrophy?

I-Sarcopenia luhlobo lokuwohloka kwemisipha. Ichaphazela ngakumbi abantu abadala. Ukuwohloka kwemisipha kukulahlekelwa zizicubu zemisipha. Nangona zombini ezi meko zineempawu ezifanayo zokulahlekelwa yimisipha, iindlela ezisisiseko zahlukile. I-Sarcopenia yenzeka xa ubungakanani kunye nokuma kwemisipha kuncipha. Kwi-muscle atrophy, ubukhulu bemisipha buyancipha, kodwa inani leefiber lihlala lifana.

Wonke umntu ulahlekelwa bubunzima bemisipha njengoko ekhula. Kodwa kwi-sarcopenia, oku kulahleka kobunzima bemisipha kwenzeka ngokukhawuleza kakhulu. Iindaba ezimnandi zezokuba kukho iindlela zokunyanga le meko kunye nokuguqula iziphumo zayo.

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ukuba ubuthathaka bemisipha, ukuqhwalela, okanye naziphi na ezinye iimpawu ze-sarcopenia, qiniseka ukuba ubona ugqirha wakho. Unokuyixilonga le meko aze enze isicwangciso sonyango esifanelekileyo kuwe. Oku kunokukunceda ukulawula ukulahleka kwemisipha kunye nokuphucula imeko yakho. Khumbula, nangona ukuguga kungenakuyekiswa, singayinciphisa kakhulu imiphumo yeemeko ezifana ne-sarcopenia ngokuphila ubomi obusempilweni , oko kuthetha ukutya kakuhle kunye nokuzilolonga rhoqo . Ngoko ke, khathalela umzimba wakho. Khathalela abantu abadala obathandayo. I-Sarcopenia, ubuthathaka bemisipha, ukwaluphala, ukulahleka kwemisipha, umthambo, iiproteni