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台灣高齡醫學權威—台北榮總高齡醫學中心主任陳亮恭表示，50歲以後，「吃」非常重要，不但要控制總熱量，還要聰明攝取營養素。人生要如何過得完全不受年齡牽絆，有兩個最重要的外在條件要做好：預防失能和失智。從營養和運動兩方向著手，就是趁年輕「儲本」，從中壯年開始準備，讓自己不會老態龍鍾。

陳亮恭指出，老化是一個持續過程，而非一條越線叫做老的界線。他說，每個人在25歲時器官生理機能達到人生最顛峰，之後就往下掉，40歲後掉得更快，如溜滑梯般，因此，怎麼懂得健康抗老，是現代人的防老課題。尤其50歲後肌肉會加速流失，若能在中年就存好肉本、骨本，即使到晚年腸胃吸收力變差，也能盡情開心過著自主又健康的生活。laennec

他表示，就產業角度而言，從50歲開始談「防老」是一個最佳時機，所帶來的經濟動能及周邊效益潛力大，且看得到未來。laennec據調查，台灣高齡人口年年攀升，以今年65歲以上老年人口300餘萬，超過人口總數14％，其中失能需長期照護者約50萬人，若將防老年紀從50歲以上算起，目標人口為8、900萬，45歲以上人口則超過1千萬，由此可見台灣人口老化加速，新生兒出生率偏低情形，將嚴重衝擊我國國力，因此新的防老概念，指的是「防老介入」（Geroprotective intervention），而不是「抗老」，即從日常「健康」飲食和「正確」運動開始，以防失智、失能發生。

陳亮恭指出，人一旦步入高齡味嗅覺退化、胃口變小，直接反應的是營養攝取不均或不足。大部分人以為年紀大，吃少、不要胖就是健康，其實這是一大盲點，面對50歲後肌肉加速流失，首件就是肌少症，

讓老年生活更有品質，攝取足夠蛋白質及維生素D是關鍵。

最新研究已經大幅放寬蛋白質建議攝取量，從每人每公斤0.9公克大增到1.2公克，換言之，60公斤重的老人一天應吃72公克蛋白質。看似不多，但若考慮到轉換率最高的雞腿肉也只有24％，老人一整天該吃300?400公克的肉，或其他蛋白質食物，但怎麼可能吃到這個分量，因此坊間有生技廠針對肌肉強化推出以胺基酸為成分的營養補充品。

醫學研究胺基酸是人體主要營養成分之一，然而年紀較長的老人胃口不好，加上機能衰退，蛋白質吸收效果差，天然食物攝取後，蛋白質在體內還要先分解成胺基酸再被吸收利用，肌肉合成時間漫長、耗時，此時補充食用小分子的胺基酸的營養補充品，就能確保熟齡族群蛋白質攝取充足。

此外，吃蛋白質的時間應平均分散在三餐，，且白天時吃因身體新陳代謝旺盛，強肌效果比晚上好，而運動後馬上吃，此時營養會修補並轉化成肌肉。陳亮恭強調，人體運動時，肌肉因壓力反覆收縮會出現細微損傷，在運動結束時吸收蛋白質來修復，肌肉合成效率最好。

陳亮恭表示，運動可以固本，且動作複雜的舞蹈更好，不只能幫你存好「肉本」，還能預防失智，幫你存滿「腦本」。失智主要原因目前仍未完全清楚，不過對的運動和營養，可以降低風險。如跳舞具複雜度、強度特色，還可以鍛鍊記憶力和加強人際關係，就是一種很好的運動。

他說，現代人對營養補充品的期待，逐漸轉換到原形食物，也就是每日的三餐營養，希望透過「吃」帶來健康，而這樣新的防老觀念轉化，正影響導正既有傳統保健食品市場。

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Chen Lianggong, director of Taiwan’s senior medical authority, Taipei Rong’s Senior Medical Center, said that after the age of 50, “eating” is very important, not only to control total calories, but also to take nutrients smartly. How to live a life without being tied to age, there are two most important external conditions to do: prevent disability and dementia. Starting from the two aspects of nutrition and sports, it is to slap young "storage books" and prepare from the middle ages to keep yourself from being old.

Chen Lianggong pointed out that aging is a continuous process, not a cross line called the old boundary. He said that when the 25-year-old organ physiology function reaches the peak of life, then it falls down. After 40 years old, it falls faster, like a slippery slide. Therefore, how to understand health and anti-aging is the anti-aging of modern people. Question. Especially after the age of 50, the muscles will accelerate to lose. If you can save the meat and bones in the middle age, you will be able to live a healthy and healthy life even if your stomach absorption is worse in your later years.

He said that from an industrial point of view, talking about "anti-aging" from the age of 50 is the best time, and the potential for economic dynamism and peripheral benefits is great, and the future is seen. According to the survey, the number of elderly people in Taiwan has risen year by year. The number of elderly people over 65 years old is more than 3 million, which is more than 14% of the total population. Among them, about 500,000 people need long-term care for disability. If the age of prevention is more than 50 years old, The target population is 89 million, and the population over 45 is over 10 million. This shows that the aging population in Taiwan is accelerating, and the birth rate of newborns is low, which will seriously affect China's national strength. Therefore, the new concept of anti-aging refers to "anti-aging." Geroprotective intervention, rather than "anti-aging", begins with daily "healthy" diets and "correct" movements to prevent dementia and disability.

Chen Lianggong pointed out that once people enter the advanced age, the smell is degraded and the appetite becomes smaller. The direct response is the uneven or insufficient nutrient intake. Most people think that being old, eating less, not fat is healthy. In fact, this is a big blind spot. In the face of accelerated muscle loss after 50 years old, the first is muscle deficiency.

Making older people more quality, getting enough protein and vitamin D is the key.

The latest research has significantly eased the recommended intake of protein, from 0.9 grams per kilogram to 1.2 grams per person. In other words, 60 kilograms of the elderly should eat 72 grams of protein a day. It doesn't seem like much, but if you consider that the chicken meat with the highest conversion rate is only 24%, the old man should eat 300-400 grams of meat or other protein food all day, but how can he eat this weight, so there is life in the room. The company is offering nutritional supplements based on amino acids for muscle strengthening.

Medical research amino acid is one of the main nutrients of the human body. However, elderly people with a long-term bad appetite, coupled with functional decline, poor protein absorption, after natural food intake, the protein must be first decomposed into amino acids in the body. It is absorbed and utilized, and the muscle synthesis time is long and time consuming. At this time, the nutritional supplement of amino acid supplemented with small molecules can ensure sufficient protein intake of the mature population.

In addition, the time to eat protein should be spread over three meals on average, and the metabolism during the day is strong due to the body's metabolism. The strong muscle effect is better than the evening, and immediately after exercise, the nutrition will be repaired and transformed into muscle. Chen Lianggong emphasized that when the human body is exercising, the muscles will be slightly damaged due to the repeated contraction of the pressure. At the end of the exercise, the protein is absorbed to repair, and the muscle synthesis efficiency is the best.

Chen Lianggong said that exercise can be solid, and the dance with complex movements is better. It can not only help you save the "meat", but also prevent dementia and help you fill the "brain." The main causes of dementia are still not fully understood, but the right to exercise and nutrition can reduce the risk. Such as dancing with complexity, strength characteristics, can also exercise memory and strengthen interpersonal relationships, is a good exercise.

He said that modern people's expectations for nutritional supplements are gradually shifting to the original food, which is the daily three-course nutrition. They hope to bring health through "eat", and this new anti-aging concept is affecting the guidance. Traditional health food market.