Those older than 40 years old should make sure they get a sufficient amount of exercise, food and sun exposure to avoid sarcopenia, a medical researcher said on Sunday.
After the age of 40, muscle mass begins to decline, which can lead to sarcopenia — a loss of muscle mass, strength and function — which raises the risk of falls and fractures, National Taipei University of Nursing and Health Sciences assistant professor Wang Hsiao-ping (王曉萍) said.
Sarcopenia is a common but often overlooked problem among older adults, particularly when combined with poor nutrition and lack of physical activity, which can accelerate loss of mobility and independence, she said.
Photo courtesy of Wang Hsiao-ping
Wang said the condition typically appears in people older than 60, but might develop earlier among those with chronic diseases or sedentary lifestyles.
Many with sarcopenia might not even know they have the condition, but a simple way to check for it is to form a circle around the thickest part of your calf using the thumbs and index fingers of your two hands, she said.
“If there is a gap between your fingers and your leg, it could indicate possible sarcopenia,” Wang said.
Another method is to sit with your knees bent at a 90° angle and measure around the thickest part of your calf using soft tape, she said.
Men with a circumference smaller than 34cm and women with less than 33cm are in a high-risk group, Wang said.
Exercise is the best way to delay muscle loss, she said, recommending that people do resistance training, such as squats, elastic band exercises or weight training two to three times per week.
This should be complemented by 150 minutes of moderate aerobic activity weekly, such as brisk walking, swimming or cycling, to improve cardiovascular health, Wang said, adding that balance exercises such as taichi and yoga can also reduce the risk of falling and help seniors stay mobile.
“Diet plays an equally important role. For those without medical restrictions, protein intake should reach 1.2g to 1.5g per kilogram of body weight per day, evenly distributed across three meals,” she said, citing fish, chicken, eggs, soy products and dairy as good sources of protein.
Vitamin D and calcium are also key to maintaining strong bones and muscles, and can be obtained from foods such as fish, eggs, tofu and milk, Wang said.
Omega-3 fatty acids from salmon and nuts help reduce inflammation and support muscle function, she added.
Wang cautioned against diets consisting only of starch or vegetables, as it could lead to malnutrition and muscle loss.
“Sunlight exposure also helps strengthen bones. Sunlight enables the body to produce vitamin D, which boosts immunity, supports bone health and improves sleep quality,” she said.
However, people should avoid the intense midday sun and instead expose their arms and legs to sunlight for 15 to 30 minutes before 10am or after 4pm, while taking appropriate skin protection measures, she added.
TRAFFIC SAFETY RULES: A positive result in a drug test would result in a two-year license suspension for the driver and vehicle, and a fine of up to NT$180,000 The Ministry of Transportation and Communications is to authorize police to conduct roadside saliva tests by the end of the year to deter people from driving while under the influence of narcotics, it said yesterday. The ministry last month unveiled a draft of amended regulations governing traffic safety rules and penalties, which included provisions empowering police to conduct mandatory saliva tests on drivers. While currently rules authorize police to use oral fluid testing kits for signs of drug use, they do not establish penalties for noncompliance or operating procedures for officers to follow, the ministry said. The proposed changes to the regulations require
The Executive Yuan yesterday announced that registration for a one-time universal NT$10,000 cash handout to help people in Taiwan survive US tariffs and inflation would start on Nov. 5, with payouts available as early as Nov. 12. Who is eligible for the handout? Registered Taiwanese nationals are eligible, including those born in Taiwan before April 30 next year with a birth certificate. Non-registered nationals with residence permits, foreign permanent residents and foreign spouses of Taiwanese citizens with residence permits also qualify for the handouts. For people who meet the eligibility requirements, but passed away between yesterday and April 30 next year, surviving family members
The German city of Hamburg on Oct. 14 named a bridge “Kaohsiung-Brucke” after the Taiwanese city of Kaohsiung. The footbridge, formerly known as F566, is to the east of the Speicherstadt, the world’s largest warehouse district, and connects the Dar-es-Salaam-Platz to the Brooktorpromenade near the Port of Hamburg on the Elbe River. Timo Fischer, a Free Democratic Party member of the Hamburg-Mitte District Assembly, in May last year proposed the name change with support from members of the Social Democratic Party and the Christian Democratic Union. Kaohsiung and Hamburg in 1999 inked a sister city agreement, but despite more than a quarter-century of
China Airlines Ltd (CAL) yesterday morning joined SkyTeam’s Aviation Challenge for the fourth time, operating a demonstration flight for “net zero carbon emissions” from Taiwan Taoyuan International Airport to Bangkok. The flight used sustainable aviation fuel (SAF) at a ratio of up to 40 percent, the highest proportion CAL has achieved to date, the nation’s largest carrier said. Since April, SAF has become available to Taiwanese international carriers at Taipei International Airport (Songshan airport), Kaohsiung International Airport and Taoyuan airport. In previous challenges, CAL operated “net zero carbon emission flights” to Singapore and Japan. At a ceremony at Taoyuan airport, China Airlines chief sustainability
RSS