Although Mr. Dong, who is in his seventies, has retired, he still insists on exercising every day, taking walks in the park, practicing Tai Chi, adhering to a regular schedule, and having a light diet

Although Mr. Dong, who is in his seventies, has retired, he still insists on exercising every day, taking walks in the park, practicing Tai Chi, adhering to a regular schedule, and having a light diet. Due to his emphasis on health preservation, Mr. Dong has undergone physical examinations for several consecutive years, and the results have not been significantly abnormal.

But recently, Mr. Dong has always felt that his legs and feet are weak, and he cannot walk steadily. He is top-heavy and has no strength all over. A few days ago, while taking a walk in the park, I suddenly felt my leg soften and fell directly to the ground. Fortunately, the passersby next to me helped me up in time, so there was no major problem.

Mr. Dong couldn't help but sigh, "I'm really getting old. If I can't walk, I can't even move a step. I usually pay attention to health preservation, and I feel that these legs and feet lack strength. I can't resist aging

Some people always feel that their legs and feet are not working hard as they get older, and they think this is a normal phenomenon as they get older. Why on earth does this phenomenon occur? How can we improve this situation?

Elderly people's legs are soft and unable to exert force, which is often related to three reasons

1. Slow metabolism caused by aging

The body of an elderly person is like an old house, and if the facilities inside are used for a long time, they are prone to malfunctions. The same is true for the body. Over time, various functional impairments, including muscle strength and motor ability, can occur, resulting in symptoms of muscle weakness and walking with a heavy head and feet. This is caused by a series of physiological changes caused by aging.

In addition, as age increases, the metabolic rate of the body slows down, and the rate of synthesis of nutrients such as proteins also decreases. In this case, the synthesis rate of nutrients in the body cannot keep up with the rate of consumption, resulting in low nutrient content in muscles, a significant decrease in the number and size of fibers in muscle, and a decrease in muscle mass, commonly known as muscle atrophy.

2. Uneven diet and lack of nutrition

Malnutrition is an important cause of muscle weakness in elderly people. Some elderly people, due to poor teeth or other reasons, have a relatively simple diet structure and always have a fixed number of dishes every day. Over the long term, their bodies may lack some nutrients, with the most common being a lack of calcium and vitamin D. The lack of these two factors in the body of elderly people can lead to osteoporosis, lower limb weakness, hunchback, and even spontaneous fractures.

3. Poor blood circulation in lower limbs

There are many cardiovascular and cerebrovascular diseases that will affect the blood circulation of lower limbs. Due to the growth of age, many elderly people will have atherosclerosis. In addition, some cardiovascular and cerebrovascular diseases such as hypertension and hyperglycemia will lead to poor blood circulation. Insufficient blood supply to the lower limb muscles can lead to ischemia, which can easily lead to lower limb weakness and even recurrent cramps.

Elderly people should supplement three more nutrients to have more energy when walking

1. Protein

Muscle degeneration is a common problem in the elderly population due to long-term protein deficiency in the body. Proteins play a crucial role in the physiological functions of the human body, helping to produce antibodies and white blood cells, which can help us improve immunity and enhance muscle contractility. In their daily diet, elderly people can consume a moderate amount of milk, meat, fish, eggs, dairy products, etc.

2. Calcium

Calcium is the main component in bones, and if calcium is lost, it is highly likely to lead to decreased bone density, osteoporosis, and fractures. If you eat too light a diet like Mr. Dong for a long time, it may lead to insufficient calcium intake and symptoms of calcium deficiency. Calcium is mainly present in various meats, eggs, and dairy foods. Elderly people can also consume high-quality foods such as milk, soybeans, fish, and shrimp. Elderly people can also spend more time in the sun and engage in outdoor activities, which is beneficial for increasing the body's absorption of calcium.

3. Vitamin B12

Vitamin B12 plays an important role in the health of both the nervous and blood systems in the human body. It not only helps our body form and maintain nerve fiber myelin sheaths, but also protects our nerve cells, effectively reducing neuronal apoptosis and damage. For elderly people, a decrease in their body's absorption capacity can easily lead to malnutrition and a lack of vitamin B12 in the body.

Elderly people can consume foods rich in vitamin B12 such as beef liver, eggs, and meat in their daily lives. If you are concerned that the elements in food are difficult to absorb, you can also choose to take orally B12, which can effectively balance the body's nutrients and reduce unnecessary disease risks.

Elderly people need to do these three things well in order to have a good body

1. Strengthen exercise

Elderly people can participate in low-intensity sports in their daily lives, such as walking, jogging, etc. This can not only promote blood circulation, but also enhance the responsiveness of leg muscles, enhance cardiovascular function, and slow down the rate of aging in the body. Regular muscle training can also be chosen among the elderly population to enhance muscle elasticity and strength, and prevent leg weakness symptoms.

2. Maintain good sleep

Elderly people should ensure sufficient sleep time and good sleep quality. Sleep plays an important role in human metabolism and can also enhance immune cell activity. Especially for the elderly, sleeping can better regulate our physical state and alleviate the pace of aging.

3. Maintain a good mindset

Many elderly people may experience depression and disappointment due to their unsatisfactory physical condition, which can affect their physical condition. As the saying goes, only by keeping a good attitude can one have a good body.

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