{"id":1236,"date":"2023-11-10T09:30:08","date_gmt":"2023-11-10T09:30:08","guid":{"rendered":"https:\/\/vehirlife.hu\/?p=1236"},"modified":"2023-11-13T11:17:06","modified_gmt":"2023-11-13T11:17:06","slug":"idoskori-izomvesztes-tehetunk-ellene","status":"publish","type":"post","link":"https:\/\/vehirlife.hu\/index.php\/2023\/11\/10\/idoskori-izomvesztes-tehetunk-ellene\/","title":{"rendered":"Id\u0151skori izomveszt\u00e9s &#8211; tehet\u00fcnk ellene?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2aa64a9 e-flex e-con-boxed e-con e-parent\" data-id=\"2aa64a9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9af4cd8 elementor-widget__width-inherit elementor-widget elementor-widget-image\" data-id=\"9af4cd8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"900\" height=\"898\" src=\"https:\/\/vehirlife.hu\/wp-content\/uploads\/2023\/11\/bigstock-happy-senior-people-doing-exer-306768679.jpeg\" class=\"attachment-full size-full wp-image-363\" alt=\"\" srcset=\"https:\/\/vehirlife.hu\/wp-content\/uploads\/2023\/11\/bigstock-happy-senior-people-doing-exer-306768679.jpeg 900w, https:\/\/vehirlife.hu\/wp-content\/uploads\/2023\/11\/bigstock-happy-senior-people-doing-exer-306768679-300x300.jpeg 300w, https:\/\/vehirlife.hu\/wp-content\/uploads\/2023\/11\/bigstock-happy-senior-people-doing-exer-306768679-150x150.jpeg 150w, https:\/\/vehirlife.hu\/wp-content\/uploads\/2023\/11\/bigstock-happy-senior-people-doing-exer-306768679-768x766.jpeg 768w, https:\/\/vehirlife.hu\/wp-content\/uploads\/2023\/11\/bigstock-happy-senior-people-doing-exer-306768679-600x600.jpeg 600w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b6d41bb e-flex e-con-boxed e-con e-parent\" data-id=\"b6d41bb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2f72d8e elementor-widget elementor-widget-heading\" data-id=\"2f72d8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Id\u0151skori izomveszt\u00e9s - tehet\u00fcnk ellene? <\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e45bc39 elementor-widget elementor-widget-text-editor\" data-id=\"e45bc39\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Sokak sz\u00e1m\u00e1ra ismeretlen fogalom a szarkop\u00e9nia, azaz az \u00f6reged\u00e9ssel j\u00e1r\u00f3 izomt\u00f6meg- \u00e9s izomer\u0151veszt\u00e9s, ami az id\u0151s\u00f6d\u0151 t\u00e1rsadalmak egyik meghat\u00e1roz\u00f3, fizikai teljes\u00edtm\u00e9nyt \u00e9s napi aktivit\u00e1st er\u0151sen korl\u00e1toz\u00f3 jelens\u00e9ge.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c22fa0f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"c22fa0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ca00466 e-flex e-con-boxed e-con e-parent\" data-id=\"ca00466\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16db34f elementor-widget elementor-widget-text-editor\" data-id=\"16db34f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A probl\u00e9ma els\u0151sorban az id\u0151s embereket \u2013 f\u0151leg a 65 \u00e9v feletti koroszt\u00e1lyt \u2013 \u00e9rinti nagy sz\u00e1mban, akik az izol\u00e1ci\u00f3 \u00e9s mozg\u00e1shi\u00e1ny k\u00f6vetkezt\u00e9ben k\u00fcl\u00f6n\u00f6sen vesz\u00e9lyeztetettekk\u00e9 v\u00e1ltak.<\/p><p>A becsl\u00e9sek szerint jelenleg k\u00f6r\u00fclbel\u00fcl 50 milli\u00f3 szarkop\u00e9ni\u00e1s van vil\u00e1gszerte, 2050-re pedig 200 milli\u00f3ra fog n\u00f6vekedni ez a sz\u00e1m. Az sem kiz\u00e1rt, hogy m\u00e1r jelenleg is k\u00f6zel 20 milli\u00f3 beteg \u00e9l Eur\u00f3p\u00e1ban \u00e9s ez a sz\u00e1m 2045-re 32 milli\u00f3ra n\u0151 majd. Ebben a becsl\u00e9sben a n\u0151i betegek sz\u00e1ma sokkal magasabb: 67 sz\u00e1zal\u00e9k.<\/p><p>Az eg\u00e9szs\u00e9ges feln\u0151ttek szokv\u00e1nyos t\u00e1pl\u00e1lkoz\u00e1s \u00e9s \u00e1tlagos fizikai aktivit\u00e1s mellett k\u00f6r\u00fclbel\u00fcl 25\u201330 \u00e9vesen \u00e9rik el a legnagyobb csontt\u00f6meg\u00fcket \u00e9s izomt\u00f6meg\u00fcket.<br \/>M\u00edg hetven\u00e9ves korra az izomer\u0151 m\u00e9g csak 35%-kal, addig nyolcvan\u00f6t \u00e9ves korra ak\u00e1r 55%-kal is cs\u00f6kkenhet!<\/p><p>A kezd\u0151d\u0151 szarkop\u00e9nia legjellemz\u0151bb t\u00fcnete a combizomer\u0151 \u2013 els\u0151sorban a combfesz\u00edt\u0151k erej\u00e9nek \u2013 cs\u00f6kken\u00e9se, de jele lehet a m\u00e1s betegs\u00e9gre vissza nem vezethet\u0151 f\u00e1rad\u00e9konys\u00e1g, a hosszabb gyalogl\u00e1s meger\u0151ltet\u0151v\u00e9, a l\u00e9pcs\u0151z\u00e9s \u00e9s a sz\u00e9kb\u0151l fel\u00e1ll\u00e1s neh\u00e9zz\u00e9 v\u00e1l\u00e1sa is.<br \/>Csontritkul\u00e1sban szenved\u0151kn\u00e9l fokozza a t\u00f6r\u00e9si rizik\u00f3t, mert s\u00falyos esetben az es\u00e9sek sz\u00e1ma megh\u00e1romszoroz\u00f3dik. Az Amerikai Csont- \u00e9s \u00c1sv\u00e1nykutat\u00f3 T\u00e1rsas\u00e1g 2015-\u00f6s jelent\u00e9se szerint a szarkop\u00e9ni\u00e1ban szenved\u0151 emberekn\u00e9l 2,3-szor nagyobb a kock\u00e1zata annak, hogy es\u00e9sb\u0151l t\u00f6r\u00e9st szenvednek.<\/p><p>A szarkop\u00e9nia a mozg\u00e1sban akt\u00edvan r\u00e9sztvev\u0151 izmokat \u00e9rinti. Azt viszont kevesen tudj\u00e1k, hogy ez a folyamat is lass\u00edthat\u00f3, megfelel\u0151 di\u00e9t\u00e1val \u00e9s rendszeres testmozg\u00e1ssal k\u00e9sleltethet\u0151 a betegs\u00e9g kialakul\u00e1sa. Aki izommunk\u00e1val j\u00e1r\u00f3 sportot v\u00e9gez, j\u00f3 es\u00e9llyel sok\u00e1ig elker\u00fclheti, de minimum jelent\u0151sen lass\u00edthatja az id\u0151s\u00f6d\u00e9ssel j\u00e1r\u00f3 izomveszt\u00e9st.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9cec5bc e-flex e-con-boxed e-con e-parent\" data-id=\"9cec5bc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ed273f2 elementor-widget elementor-widget-text-editor\" data-id=\"ed273f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A szarkop\u00e9nia meghat\u00e1roz\u00e1sakor elmondhat\u00f3, hogy a v\u00e1zizom t\u00f6meg\u00e9nek \u00e9s erej\u00e9nek cs\u00f6kken\u00e9s\u00e9vel j\u00e1r, s ezt a teljes\u00edt\u0151k\u00e9pess\u00e9g hanyatl\u00e1sa k\u00f6veti.\u00a0<\/p><p>A szarkop\u00e9nia megel\u0151z\u00e9se:<\/p><ul><li>rendszeres id\u0151k\u00f6z\u00f6nk\u00e9nt v\u00e9gzett izomt\u00f6meg-, izomer\u0151 m\u00e9r\u00e9s,<\/li><li>megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s,<\/li><li>rendszeres testmozg\u00e1s.<\/li><\/ul><p>Az \u00e9trendm\u00f3dos\u00edt\u00e1s sor\u00e1n egyar\u00e1nt s\u00falyt kell fektetni a feh\u00e9rje mennyis\u00e9g\u00e9re \u00e9s min\u0151s\u00e9g\u00e9re is. Klinikai kutat\u00e1sok igazolj\u00e1k, hogy a magas feh\u00e9rjebevitel cs\u00f6kkenti az izomt\u00f6meg-veszt\u00e9st.<br \/>Hetven\u00e9ves kor felett napi 1-1,5 g\/ttkg feh\u00e9rjebevitel mellett az izomt\u00f6meg cs\u00f6kken\u00e9se m\u00e9rs\u00e9kl\u0151dik.<\/p><p>A szarkop\u00e9nia az \u00f6reged\u00e9ssel egy\u00fctt elker\u00fclhetetlen\u00fcl megjelenik mindannyiunk \u00e9let\u00e9ben, de kor\u00e1ntsem mindegy ennek m\u00e9rt\u00e9ke \u00e9s intenzit\u00e1sa. A megmarad\u00f3 izmok karbantart\u00e1sa, illetve meg\u0151rz\u00e9se a legfontosabb, amit napi rendszeress\u00e9g\u0171 testmozg\u00e1ssal lehet el\u00e9rni, p\u00e9ld\u00e1ul combizom er\u0151s\u00edt\u00e9ssel, kisebb s\u00falyz\u00f3s testedz\u00e9ssel, gumiszalaggal v\u00e9gzett ellen\u00e1ll\u00e1sos gyakorlatokkal, l\u00e9pcs\u0151z\u00e9ssel, enyhe emelked\u0151n v\u00e9gzett s\u00e9t\u00e1val, t\u00far\u00e1val, szobaker\u00e9kp\u00e1roz\u00e1ssal, de ak\u00e1r napi k\u00f6zepes temp\u00f3j\u00fa s\u00e9t\u00e1val is. Az id\u0151sek sz\u00e1m\u00e1ra k\u00fcl\u00f6n\u00f6sen fontos a mozg\u00e1s, hiszen az \u0151 eset\u00fckben a mozg\u00e1shi\u00e1nyos \u00e9letm\u00f3d m\u00e9g t\u00f6bb negat\u00edv hat\u00e1ssal j\u00e1r. Ez\u00e9rt elengedhetetlen, hogy be\u00e9p\u00edtsenek egy olyan er\u0151- \u00e9s ellen\u00e1ll\u00e1sos gyakorlatokb\u00f3l \u00e1ll\u00f3 tr\u00e9ninget a mindennapjaikba, amellyel hat\u00e9konyan fejleszthetik az egyens\u00faly\u00e9rz\u00e9k\u00fcket \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9g\u00fcket, \u00e9s \u00edgy magabiztosan mozoghatnak.<\/p><p>Nincs teh\u00e1t ann\u00e1l jobb megold\u00e1s, ak\u00e1r a szarkop\u00e9nia megel\u0151z\u00e9s\u00e9re, k\u00e9sleltet\u00e9s\u00e9re, vagy kezel\u00e9s\u00e9re, ha az \u00e9rintett szem\u00e9ly fokozatosan r\u00e1\u00e1ll egy s\u00falyz\u00f3s edz\u00e9st \u00e9s jelent\u0151s mennyis\u00e9g\u0171 feh\u00e9rjebevitelt mag\u00e1ban foglal\u00f3 \u00e9letm\u00f3dra.<\/p><p><em>Prib\u00e9k Istv\u00e1n<br \/>Funkcion\u00e1lis edz\u0151<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-110bd7f e-flex e-con-boxed e-con e-parent\" data-id=\"110bd7f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7bc6fb7 upk-ss-btns-style-minimal upk-ss-btns-view-icon-text upk-layout-style--inline upk-ss-position--default upk-ss-btns-color-original elementor-widget elementor-widget-upk-social-share\" data-id=\"7bc6fb7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"upk-social-share.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"upk-social-share upk-ep-grid\">\n\t\t\t\t\t\t\t<div class=\"upk-social-share-item upk-ep-grid-item\">\n\t\t\t\t\t<div class=\"upk-ss-btn upk-ss-facebook\" data-social=\"facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-ss-icon\">\n\t\t\t\t\t\t\t\t<i class=\"upk-icon-facebook\"><\/i>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"upk-social-share-text upk-inline\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-social-share-title\">\n\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"upk-social-share-item upk-ep-grid-item\">\n\t\t\t\t\t<div class=\"upk-ss-btn upk-ss-linkedin\" data-social=\"linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-ss-icon\">\n\t\t\t\t\t\t\t\t<i class=\"upk-icon-linkedin\"><\/i>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"upk-social-share-text upk-inline\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-social-share-title\">\n\t\t\t\t\t\t\t\t\t\tLinkedin\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"upk-social-share-item upk-ep-grid-item\">\n\t\t\t\t\t<div class=\"upk-ss-btn upk-ss-twitter\" data-social=\"twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-ss-icon\">\n\t\t\t\t\t\t\t\t<i class=\"upk-icon-twitter\"><\/i>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"upk-social-share-text upk-inline\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-social-share-title\">\n\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"upk-social-share-item upk-ep-grid-item\">\n\t\t\t\t\t<div class=\"upk-ss-btn upk-ss-pinterest\" data-social=\"pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-ss-icon\">\n\t\t\t\t\t\t\t\t<i class=\"upk-icon-pinterest\"><\/i>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"upk-social-share-text upk-inline\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"upk-social-share-title\">\n\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sokak sz\u00e1m\u00e1ra ismeretlen fogalom a szarkop\u00e9nia, azaz az \u00f6reged\u00e9ssel j\u00e1r\u00f3 izomt\u00f6meg- \u00e9s izomer\u0151veszt\u00e9s, ami az id\u0151s\u00f6d\u0151 t\u00e1rsadalmak egyik meghat\u00e1roz\u00f3, fizikai teljes\u00edtm\u00e9nyt \u00e9s napi aktivit\u00e1st er\u0151sen korl\u00e1toz\u00f3 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