With age, slowing down metabolism, hormonal changes, lose muscle activity - and many people have become more than a couple of sizes.
What is important is not so much the weight as its location. Sometimes the accumulation of fat can become deadly.
Our expert - endocrinologist Lyudmila Zharikova.
Extra kilos does not add health. It is known to all. But the most dangerous, when the fat starts to be postponed is not under the skin and around the internal organs. This happens with the full, and even lean people, when they sag waist and belly is growing.
Animal threat
Experts call this type of weight accumulation of visceral, ie internal obese. Adipose tissue is involved in the production of biologically active substances and many hormones, regulating weight metabolic processes in the body. But its surplus forms a complex metabolic disorders and is developing the so-called metabolic syndrome. That is, reduced sensitivity of cells to insulin, increased blood glucose levels, enhance the production of "bad" cholesterol and decreased levels of "good", protects vessels from plaque formation. There is a growing amount of triglycerides (fats in particular blood), causing the latter becomes more viscous and prone to thrombosis.
About the dangers of such a state eloquently statistics. Metabolic syndrome risk of coronary heart disease is 3-4 times, ischemic stroke - twice, and diabetes - 2.5 times higher than the national average. Often joined by other bad companions - liver disease, gall bladder, joints, and sometimes cancerous disease.
Not a diet, but a system of
course, drugs to lower cholesterol, normalize the blood sugar, antihypertensive drugs can pick up and the attending physician. However, at the same time a correction of metabolic and hormonal parameters. And this is precisely the prerogative of an endocrinologist. But it is important to understand that the tablet - is not a panacea! The most important components of the treatment - not drugs, and a proper diet and exercise.
Elderly patients difficult to move to a balanced diet. Its feeding behavior evolved over the years, but a habit - second nature. In addition, over the years there is a deficiency of the hormone serotonin age - it increases motivation for food, as a result she has become one of the greatest pleasures. The restructuring of the menu is often a stressful, aggravating the patient's condition.
Nevertheless lose fat requires in reducing total body weight decreases by 10-15% the amount of visceral fat, increased insulin sensitivity, improving fat and carbohydrate metabolism, normal pressure. And this requires not a rigid diet and comfortable supply system. Restrictions are not so many. Firstly, it is necessary to reduce fat intake (not higher than 0.8-0.9 g per 1 kg body weight of age norms). Banned fatty meats, chicken legs, bacon, sausage products, the products containing trans fat (margarine, mayonnaise). Curd needed 1-2% fat, dairy products - not more than 2.5%. Also, the menu should be removed lungs carbohydrates: sweet pastries. By the way, the most harmful - a combination of light carbohydrates with fats: this is ravioli, khinkali, meat mayonnaise salads.
And again, there should be 4-5 times a day, last meal - not later than three hours before bedtime.
Health kilometers
Rational restrictions on food effectively only work hand in hand with exercise. An excellent way to healthy weight loss - walking 10 000 steps a day - which is about five kilometers. Of course, not waddling, and the average rate. It is difficult only at first - a couple of weeks, starting with the smaller distances and they are constantly increasing, you will get used. So, buy a pedometer with a heart rate monitor to adjust the load - and ahead of health! The most useful - Nordic walking: it reduces the load on the spine, which is important for the elderly.
Try a couple of times a week to go in the swimming pool - you can buy a ticket with a 50% discount by contacting the district center of social services. And many health clubs now offer to pensioners and social subscriptions, which can be practiced on special programs for the elderly.And of course, if you allow the forces, ride in the winter skiing, in summer - on a bicycle.
You have a "bad" fat,
if:
Waist circumference - more than 94 cm in men and 80 cm in women.
Hazardous parameters of blood analysis. Poor if blood triglyceride above 1.7 mmol / L; "bad" cholesterol (LDL) - greater than 3.0 mmol / l; and "good" cholesterol (HDL) - less than 1.0 mmol / L for men and 1.3 mmol / L for women. Information fasting glucose level - above 6.1 mmol / L.Indications glucose tolerance test should not exceed a threshold of 7.8 mmole / l.
The presence of hypertension or elevated blood pressure often (upper exceeds 130 mm Hg. V., And the bottom more than 85 mm Hg. Article).
The presence of three (or more) of these symptoms signal the development of metabolic syndrome. This means that from now on you have to be under the constant supervision of an endocrinologist.
