Survival for Ages 50 to 80: "What is the definitive difference between the body in your youth and after 70, and what should you be careful about?" <- Common to both men and women
In this article, let's look at "What is the definitive difference between the body in your youth and after 70, and what should you be careful about?"
I hadn't realized it either, but it seems that blindly exercising is not necessarily the right approach.
In the first place, as I wrote the other day, the scientific basis for 10,000 steps a day is thin, and it is highly likely that it was a catchphrase for selling pedometers.
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When comparing the body in your youth to the body after 70, the most definitive difference is the "decline in reserve capacity (recovery power)" and the accompanying "changes in the quality of muscles and blood vessels."
When you were young, your body had "reserve power" stored up so that even if you pulled an all-nighter or went on a somewhat extreme diet, you would return to normal after sleeping. However, after passing 70, those savings are depleted, and it has the characteristic that "a minor ailment leads to a major ailment like a domino effect."
I will explain specifically what has changed and what you should be careful about, focusing on three points from a scientific perspective.
1. The definitive difference: The "quality" of muscles and blood vessels changes
① The speed of muscle loss accelerates (sarcopenia)
Humans peak in their 20s, and if you do nothing, you lose 1% of your muscle mass every year. When you reach your 70s, that speed increases even further, and it becomes especially easy to lose the muscles in your "thighs" and "buttocks" that support your body.
When young: Even if you are bedridden with a cold for 3 days, your physical strength returns immediately.
Over 70: Just by being bedridden for 3 days, you may lose muscle equivalent to 3 years' worth, and there is a risk of becoming unable to walk (locomotive syndrome) as a result.
② Blood vessels become stiff, and blood pressure fluctuates wildly
Due to aging, blood vessels lose their elasticity (arteriosclerosis), and the function of the sensors that keep blood pressure constant weakens.
When young: Even if you stand up suddenly, your blood vessels constrict quickly to keep sending blood to your brain.
Over 70: The moment you stand up, your blood pressure drops sharply, causing you to feel dizzy (orthostatic hypotension), or your blood pressure fluctuates violently due to temperature differences in the bath (heat shock).
2. Three things you "absolutely must be careful about" from now on
For health management from your 70s onwards, "dietary restrictions" and "hard exercise that pushes your limits" like you did when you were young will have the opposite effect.
① Abandon the "fear of gaining weight" and consume enough protein
If you assume that "a simple diet is healthy" based on your youthful sensibilities and only eat rice, pickles, and udon, you will quickly become malnourished (undernourished). Once you are over 70, you actually need to consciously eat meat, fish, eggs, and soy products.
Guideline: For a person weighing 60kg, you need 60g to 75g of protein per day (think of it as eating a palm-sized portion of meat or fish at every meal). Also, do not cut down on fats excessively, as they are essential materials for cell membranes and hormones.
② Move "a little bit every day" (don't overdo it)
You don't need to lift heavy barbells at the gym to maintain muscle. It is far more important to "reduce the time you spend sitting."
Stand up only during TV commercials.
Make walking a habit, aiming for 4,000 to 6,000 steps a day.
Just doing this can dramatically lower your risk of becoming bedridden.
③ Drink water "before you feel thirsty"
After age 70, the brain's "thirst sensor" becomes dull. Because it is harder to feel "thirsty" even when your body is dehydrated, your blood becomes thick, increasing the risk of cerebral infarction and myocardial infarction.
Even if you are not thirsty, drink half a glass (100ml) of water every hour and hydrate at set times.
Building your body from your 70s on is not for toning up, but an investment to "continue your current free lifestyle (walking, going out, eating) for another 10 years." Try to be conscious of eating delicious, high-quality protein at every meal—even if it feels a bit luxurious—and moving around frequently.