Fortunately, as long as you take good care of your muscles, you can reduce the risk of sarcopenia, dementia and disability at the same time. Wu Kairu, vice president of Anfa Clinic, pointed out that studies have shown that at least 50 minutes of exercise twice a week can help improve the symptoms of dementia. The exercise here refers to Tai Ji Chuan, as well as physical exercise to exercise the core muscle endurance and balance ability of the elderly.
Wu Kairu said that dementia can be divided into mild, moderate, severe and mild dementia. You can actually take care of yourself. At this time, dementia can be effectively controlled in a mild category as long as it is intervened by exercise and drugs. Moreover, exercise can improve muscle mass and reduce the risk of falling. As we all know, "falling" is a major risk factor for the death of the lost wise.
Zhan, president of Dazhudong Branch of Taiwan Province Sports Station, pointed out that nearly 80% of adults' exercise is mainly aerobic exercise such as walking and walking, which is helpful to improve cardiopulmonary function, but it may not be helpful to improve muscle mass if there is no weight-bearing exercise.
Wu Kairu said that mild dementia can also be trained with the coach through group courses, and moderate dementia may need to be changed to one-on-one, so that people with dementia can understand and follow the exercise. With the help of gym equipment and professional fitness coaches, weight lifting and muscle strength training can obviously improve the symptoms of dementia. Although not all these professional equipment and personnel are available at home, it is still possible to carry out relatively simple weight training.
For example, let the lost wise man sit in a chair, slowly lift a big bottle full of water with his legs, then slowly put it down, and be sure to rest for 3 minutes after 8 times. Repeat five times. Although it seems troublesome, the encouragement and companionship of caregivers can enhance the confidence of the elderly and make them willing to participate in sports.
In addition, in the process of walking, let the lost wise man bring his own drinking water (small bottle of mineral water) and let him hold it in his hand. When walking, he can wave his arms or lift dumbbells at the same time. Seemingly simple movements can also achieve the effect of resistance training.
In addition, Alzheimer's patients are more likely to fall than normal elderly people. Balance training can enhance muscle strength, improve movement coordination, and then reduce the chance of falling and fracture injury. Sports such as Tai Ji Chuan, Waidangong and Yoga can train the balance ability of the elderly, and can also provide help for aerobic exercise and weight training.
If a person with serious dementia is already seriously demented, Zhan Ding is saying, it is no longer called "exercise" but "rehabilitation". The ideal number of rehabilitation is three times a week, so that the lost muscles can be controlled by the demented who no longer actively exercise. At this stage, in addition to routine rehabilitation and diet, the most important thing is to ingest protein, and protein is the muscle.
Chen Liang Gong, director of Taipei Rongzong Geriatrics Center, suggested that a good protein includes beans, fish, eggs, meat and dairy products, while people with bad teeth can choose soft foods such as fish, steamed eggs, soybean milk, tofu, milk and yogurt, or cook the food soft and cut it into small pieces.
Choose foods with high conversion rate in protein "Generally speaking, the recommended daily intake of protein is1.2g (g), which means that a 60kg old man has to eat 72g of protein every day," Chen Lianggong explained, but 72g of protein needs to eat about half a catty of chicken leg meat, and the old man has a bad appetite and can't eat so much at all.
"Therefore, if you want to choose foods with high conversion rate in protein, you can eat enough protein efficiently," said Chen Lianggong. For example, chicken leg meat is the food with high conversion rate in protein, and there are other foods such as cheese and dried beans.
"For example, the protein conversion rate of milk is only about 5%, but the same amount of cheese has a conversion rate of 30%; Soymilk and dried bean curd are the same concept, "he said. The best time to eat is after exercise, so that the protein you eat can immediately repair your muscles.