維護緊 健康生活方式

每餐都要優先考慮蛋白質

標準成人基線（ ~ 0.8克 / 公斤 / 日）係為咗防止年輕成年人缺乏症而設定。健康嘅老年人會得到更好嘅支持，目標係更高（大約1.0 – 1.2克 / 公斤 / 日）去維持肌肉。實際上：喺早餐、午餐同晚餐食一手掌大小嘅魚、雞肉、豆腐或者蛋，例如：早餐食2隻蛋，午餐食一掌雞或豆腐，晚餐食魚或豆類。

Nat’l Academy of Medicine DRI, 2005 · PROT-AGE, 2013

將蛋白質傳播到一日

當每餐大約含有25-30克蛋白質，而唔係一餐大量蛋白質嘅晚餐嗰陣，肌肉蛋白質合成嘅反應最好。實際上：早餐食2隻蛋 + 一杯牛奶（ ~ 20克），午餐食一塊手掌咁大嘅雞或者魚（ ~ 25克），同埋晚餐食豆腐、魚或者豆類（ ~ 25克），均勻噉散開，而唔係將佢哋全部儲存喺一坐。

Bauer et al., 2013

留喺水份嘅前面

口渴嘅信號會隨住年齡增長而自然減弱，所以依賴感到口渴通常意味著飲得太少太遲。實際上：每餐飲一杯水，中間飲一杯水（大約每日6-8杯），加埋富含水分嘅食物，例如湯、粥或者水果。

諗下全食物多過加工食物

蔬菜、水果、全穀物同瘦肉蛋白質提供纖維、鉀同微量營養素，支援血壓、消化同骨骼健康。實際上：用蔬菜填滿一半碟，每星期幾次將白飯換成糙米或者混合飯，然後選擇蒸或者炒而唔係炸。

直接支持骨骼健康

充足嘅鈣同維他命啲同運動一齊幫助保護骨質密度。實際上：乳製品或強化豆奶、葉綠色蔬菜同豆腐，用硫酸鈣嚟補鈣；每星期幾次朝早曬太陽，10-15分鐘，或者如果護理團隊建議，可以補充維他命啲。

Aerobic activity

Brisk walking, swimming, or cycling most days of the week, aim for “moderate intensity”: you can hold a conversation but couldn’t sing. In practice: a 30-minute brisk walk, at a pace where your breathing is elevated but you can still talk in full sentences, 5 days a week meets the full weekly target.

WHO Guidelines, 2020 · CDC Talk Test

Strength training

Light resistance work on two or more non-consecutive days a week, directly targeting muscle loss that BMI alone can’t detect. In practice: sit-to-stand from a chair 10 times, wall push-ups, or resistance-band rows, 2 sets of 10–12 reps each, twice a week.

Balance and mobility work

Activities like tai chi or simple standing balance exercises are specifically highlighted by WHO for reducing falls and preserving functional independence. In practice: standing on one foot near a counter for 10–20 seconds, or a 20-minute tai chi class, a couple of times a week.

Start small if starting from inactivity

Some activity is better than none. In practice: start with a 10-minute walk after a meal, and add 5 minutes every week or two until 30 minutes feels manageable.

Protect sleep and manage stress

Both influence blood pressure, appetite regulation, and recovery from illness. In practice: a consistent wake-up time, and a short wind-down routine.