What is frailty? ｜Easy explanation of the increasing decline in the mind and body of the elderly and preventive measures that can be taken today

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What is “frailty” that you often hear about these days?

Are you increasingly seeing the word
frailty on TV, news, and health articles?

Frailty is a condition in which
👉 The function of the mind and body weakens with age, and one step before the need for nursing care.

Author: “Frailty is a state where you are not sick, but you are not feeling well.”

As Japan’s population continues to age,
searches for “what is frailty”, “frailty prevention”, and “elderly frailty” are increasing year by year.

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Frailty is a condition that can happen to anyone

Frailty is not something that only special people develop.

• Decreased amount of exercise
• Eating less
• Going out and socializing less

As these changes overlap,
it is characterized by gradual progress.

Author: “Knowing things early is very important because things can progress without you noticing.”

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Three types of frailty

Frailty can be broadly divided into three aspects.

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① Physical frailty (deterioration of the body)

• Weak muscle strength
• Walking slower
• I get tired easily
• More likely to fall

In particular, decreased muscle mass (sarcopenia) is closely related.

Author: “People tend to dismiss it as just age, but you can maintain your muscles at any age.”

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② Psychological/mental frailty (decreased mental energy)

• Easily depressed
• I don’t feel motivated
• Increased sense of anxiety

You may approach a state of depression,
which may cause you to go out and exercise even less.

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③ Social frailty (decreased connections with people)

• No longer going out
• Less opportunities to talk to people
• More time spent alone

Author: “When you have fewer interactions with people, your mind and body tend to weaken all at once.”

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Be careful if you see this sign [Frailty check]

Are there more cases in which the following items apply?

• I have lost weight compared to six months ago
• Walking speed slowed down
• I got tired easily
• I find it troublesome to go out
• Eating less

If 2-3 or more apply to you,
you may be standing on the threshold of frailty.

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What happens if you leave your frailty unattended?

If you leave your frailty as is,

• Falls/fractures
• Nursing status
• Cognitive decline

It will be easier to connect to

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Author: “But don’t worry. Frailty is a condition that can be prevented and improved.”

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Frailty prevention you can start today [Easy to do]

No special exercise or difficult tasks are required.

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① Move your body even a little

• Walk
• Action of standing up from a chair
• Housework

👉 Moves that use the lower body are especially recommended.

Author: “Even 5 minutes a day is much better than nothing.”

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② Eat well (especially protein)

• Meat, fish, eggs, soybean products
• Be conscious of 3 meals a day

👉 Important for maintaining muscle.

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③ Talk to people/go outside

• Greetings
• Telephone
• Shopping in the neighborhood

Author: “Conversation is an exercise for the mind and brain”

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④ Adjust sleep and life rhythm

• Reduce staying up late
• Bask in the light in the morning

👉 The autonomic nervous system is in order and prevents decline in physical strength.

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Now that you are aware of it is your chance to prevent frailty

Frailty is a condition that can be reversed if
is recognized early and taken action.

• Don’t aim for perfection
• Keep doing what you can
• Don’t try hard alone

Author: “Now is the time to take care of your body, when you think it’s still okay.”

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Summary｜Frailty can be prevented/reversed

• Frailty is a state just before nursing care
• The relationship between body, mind, and society
• Exercise, diet, and relationships with others are the keys to prevention
• Small habits from today will change your future