Our goal is to bring life and HealthSpan as close as possible. (Shutter Stock)
Matthew,,, Mac Master University
We all want to live longer. At least, I will do it. But why don’t we enjoy the time we have while we are here and lives more healthy?
In the last century, human life expectancy Various reasons. The most important of these is the development of hygiene, public health, nutrition and pharmaceuticals that reduce mortality in young people. As a result, as more people get older, more people can reach.
According to Statistics CanadaIn 2021, Canadians had an expectation of 81.6 years, which is an amazing increase of 24.5 years since 1921. By 2050, the number of people aged 85 and over is expected to be three times.
The expansion of life expectancy over the 20th century and beyond it is one of the greatest achievements of mankind. However, it is important to distinguish between life (time between birth and death) and HealthSpan. The elderly are spending Time with poor healthAnd this indicates the burden of major individuals and public health.
The ability to maintain an independent lifestyle at an advanced age Quality of life. Therefore, it is not enough to expand the life that cannot be accompanied by enough long HealthSpan. Therefore, our goal is to bring life and HealthSpan as close as possible.
The idea of expanding HealthSpan is important because it challenges the idea that age -related diseases are inevitable and cannot be relaxed or restrained.
The reason why muscles are important for expanding HealthSpan
Starting with life around 50 years, muscle mass is lost at a ratio of about 1 %per year, and the strength of about 3 %per year is lost. Exercise and optimal nutrition are one of our most important measures. (Shutter Stock)
One of the main health problems of the aging population Reduction of muscle mass, force and function (otherwise It is known as Sarcopenia), The risk of dysfunction, autonomy loss, metabolic diseases and falls and fractures can increase.
Along with the role in posture and exercise, muscles make a major contribution to the dialogue and act as an important storage of glucose (sugar) and lipids. It also indicates an important “buffer” of amino acids during the Ewha Stress period. Crisis. When hospitalized in the intensive care unit, the marker of muscle health predicts important results such as a day without a respirator and mortality rate. It is an old compound This danger.
Starting with life around 50 years, muscle mass is lost at a ratio of about 1 %per year, and the strength of about 3 %per year is lost. The reduction of such mass and strength is generally scattered. The period of muscles is ignored Accelerates the loss of muscle mass and force (eg, hospitalization and/or illness).
Even the relative decrease in pedestrian activities Reduction of the number of daily stages) For 2-3 weeks Negative change In the body composition, muscle strength and quality reduction, protein assimilation resistance (the ability to use proteins in muscle buildings is damaged) and blood sugar control of the elderly.
Given the fundamental role of muscle tissue in metabolism and general health Maintaining proper muscle mass and quality It is especially related to expanding HealthSpan.
Resistance exercise (muscle training) can be an effective strategy for offset muscle loss and the elderly can offset the period during the decline. (Shutter Stock)
Maintain muscle health according to age
The skeletal muscle tissue is highly plastic. It is remodeled according to physical stress. It grows as a response to the application of external loads and is quickly lost when these loads are withdrawn (called “atrophy”) -If you have put your arms or legs in the cast, you can see what I mean. The good news is that we can take advantage of the plasticity of muscle tissue.
~ Inside Exercise Professor Stewart Philips Research group In Mcmaster University we study the effects of exercise and nutrition especially interested in aging and affecting human skeletal muscles.
According to the laboratory work, even if it is performed in sporadic and light loads, the resistance movement (muscle training) Effective strategy During the period of activity, muscle loss is offset and used for the elderly. Also, you can do this type of training. Improves sensitivity Muscle tissue and help for dietary protein Overcoming protein fairy tale resistance. You can also take muscles to take glucose and reduce the risk of diseases such as type 2 diabetes.
Research results show that the elderly need it. More food Rather than suggested by the established guidelines (the source of the “building block” for muscles). Recent work In our laboratory, high quality protein sources showed that the elderly could improve muscle growth. The optimal strategy seems to consume 1.2-1.6 grams of protein kilograms of proteins (for example, meat, fish, dairy) and plant-based (eg, beans and plants) every day.
No matter what age you start, you can repeatedly participate in the physical movement and build the metabolicity of retirement savings plan by consuming the appropriate high -quality protein. This effectively closes the gap between the HealthSpan and the lifetime, maintains independence, and maximizes the quality of life as you age.
MatthewPh.D. Mac Master University
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