Some people think that the health care of the elderly is nothing more than eating, drinking and exercising. Actually, it is not. The development of medical science has given the elderly health care a newer, broader and more scientific content. Only by using scientific knowledge to maintain health care and we can achieve the goal of longevity. So, how do the elderly grasp the scientific nature of health care?
Reasonable diet is the foundation
In real life, there are many factors related to the health and longevity of the elderly. Among them, “reasonable diet” is the foundation. The Chinese Nutrition Society has recently formulated the principle of healthy eating for Chinese residents: food is diverse, cereals are dominant; vegetables, fruits and potatoes should be eaten; milk, beans or their products should be often eaten; and fish, poultry and eggs should be often eaten. Lean meat, eat less fat and oyster sauce; balance the amount of food and physical activity, maintain a suitable weight; eat a diet that is light and salt-free; drink should be limited; eat clean, non-deteriorating food.
The proportion of carbohydrates, fats, and proteins in the three types of heat sources: carbohydrates accounted for 70%, fat accounted for 20%, and protein accounted for 10%.
The elderly are weaker and their overall function are weaker also, which determines that the nutrients they need are different from those of young people. In view of the physical characteristics of the elderly, the following should be noted.
First, the food should be thick and thin. Because the gastrointestinal function of the elderly is weakened and the teeth are not good, try to choose foods that are easy to digest to ensure their digestion and absorption.
Second, the nutritional composition should be reasonable to improve the body’s metabolic capacity. Adequate vitamins and various trace elements can enhance the function of various metabolic enzymes. In particular, vitamins E, C and carotene have anti-oxidant effects, can eliminate harmful free radicals, prevent and reduce cell damage, and delay aging. Kelp not only contains a lot of iodine, but also contains calcium, phosphorus, iron, protein, fat, carbohydrates, minerals and cellulose, which are indispensable nutrients. Peanuts, sesame seeds and walnuts are the three nutritious foods for the elderly to supplement brain and can be eaten more.
Third, milk, soybeans and their products can inhibit the oxidation of cellular lipids and resist human aging. It is an essential food on the table. Bone soup can also relieve osteoporosis in the elderly, prevent muscle and bone pain and knee pain, and prevent aging. In addition, the metabolism of the elderly is reduced, physical activity is less, with a fullness of eight or nine percent per meal, 70% is better.
Aerobic exercise is essential
Life is based on movement. I believe that every morning in the parks, green areas, even the streets, or the old people who are jogging, dancing swords, or walking, are full of good wishes for longevity, and they are one of them.
As an elderly person, which exercise is most suitable? It is aerobic exercise. It has many forms, such as brisk walking, jogging, aerobics, swimming, cycling, skipping, and so on. According to tests, when doing aerobic exercise, the oxygen inhaled by the human body is 8 times that of a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body’s resistance, anti-aging, enhance the working efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the occurrence of cardiovascular and cerebrovascular diseases.
So, how much exercise is appropriate? The easiest way is to measure the number of heart beats per minute, minus 170 for your age. If you are 40 years old, the amount of exercise should be 130 beats per minute.
Exercise is good for health, but if the method is wrong, it will be counterproductive. Pay attention to the following when performing aerobic exercise:
Those who are not suitable for jogging disease, such as heart disease and history of hypertension, must undergo examination and treatment by a doctor to control a patient’s condition and start aerobic exercise under the guidance of a doctor.
Step by step: According to your own situation, increase the amount of exercise slowly. Especially at the beginning, don’t rush to reach the 4th and 5th standards. Do not force the 30 minutes of exercise every week for the first 16 weeks.
Don’t be too tired: If you exercise too much, you will be over-tired. At this time, you should adjust and rest. Otherwise, it will increase your burden on your body.
Spend days happily
Older people, with physical permission, participate in some useful social activities, develop and cultivate some interest, which can slow down the shrinkage of cerebral cortical cells.
When people became old, they will take part in activities that they can do to make their life full and fun. This self-worth satisfaction is an excellent promoter of mental health. For example, some singers and painters can still do their favorite work after they are old;
Many older people have little or no interest in their work because they are busy before retirement. After retiring, in order to get rid of loneliness and jealousy, they were eager to establish some interests and hobbies. It should be noted that only healthy activities can promote longevity. Listen to music, study painting, collecting, making friends, fishing, playing the piano,fishing, playing cards, etc. The famous scientist Joliot Curie is a fishing researcher, and Australian Prime Minister Fraser is also very fond of fishing. The diverse activities of interest in the elderly are a positive rest and a decentralized therapy for fitness and disease prevention.
Mental health protection
There was an old man widowed, long-term indulging in grief, first felt a headache, and then felt that the heart had a problem, and then the whole body was uncomfortable. In the hospital, almost all the departments of Konak had turned around and found no crux. Finally, In the mental health department, it was diagnosed as senile depression.
“The hidden dangers of the elderly in the spirit should be given special attention. Mental health and physical health have a close relationship. If the mental health is unhealthy, it will seriously affect the quality of life, and ultimately will inevitably damage the physical health. Therefore, we must learn mental health knowledge and master Psychological health care, learning to live happily. as an important condition for each elderly to live longer and healthier and to live in their later years.
So, how to judge whether a person’s psychology is healthy? There are the following criteria:
Have normal feelings and perceptions, have normal thinking, and have good memories.
Have a sound personality. The mood is stable and the will is strong.
Have good interpersonal relationships. Willing to help others and willing to accept the help of others.
It can correctly recognize the society and is consistent with the psychological activities of most people.
Can maintain normal behavior.