As we get older, many elderly people begin to experience symptoms such as insomnia, dreams, and light sleep and easy to wake up. Sleep disorder can seriously affect the physical and mental health of the elderly and even induce other physical diseases. In addition to taking some sleep-aided drugs, we can also improve the sleep conditions of the elderly through daily diet.
—What are the main reasons for poor sleep quality in the elderly?
•Phyalmic factors
As we grow older, our neuronal cells will decrease, and the decrease of neuronal cells in the elderly will naturally cause sleep disorders in the elderly.
•Environmental elements
Some environmental factors, such as houses along the street, noisy, and noisy surrounding environment, will also affect the quality of sleep.
•Psychological diseases
Some elderly people are often accompanied by multiple diseases, which may affect the psychological effects of the elderly. Feelings of internal discomfort such as palpitations and shortness of breath , chest tightness, gastrointestinal discomfort, poor urination, etc. will all affect people's emotions and also affect sleep quality.
Reminder: Eating these 5 types of foods every day can help sleep, be nutritious and healthy
1. Foods rich in magnesium
magnesium can regulate the activity of nerve cells to a certain extent, and have a certain effect of calming the mind and promoting sleep. For example, some oats, corn, spinach, walnuts, apples and other foods contain a lot of magnesium.
2, food rich in tryptophan
tryptophan This component can encourage the brain nerve cells of the human body to quickly secrete serotonin, which has a hypnotic and calming effect. For example, pumpkin seeds , millet, eggs, seaweed, spinach, banana and other foods contain a lot of tryptophan.
3. Foods rich in vitamin B
Vitamin B can adjust nervous system to a certain extent, which has a certain effect on promoting sleep. Especially for middle-aged and elderly people suffering from neurasthenia, in their daily diet, they can eat more beans, pork liver, green leafy vegetables, nuts and other , which can help sleep .
4. Foods rich in zinc
0 The lack of zinc in the body can also easily cause people to suffer from dryness and insomnia. Therefore, it is recommended that you eat more in daily life, such as sea fish, beef, egg yolk, chicken and other foods, which can help you sleep.
5, calcium-rich food
Calcium can regulate muscle tension and heart rate instability. Appropriate supplementation of some calcium-rich foods can eliminate some negative emotions such as tension and anxiety, and have a certain sleep-promoting effect. For example, beans, nuts, dairy products, shellfish foods, , etc.
For helping sleep through diet and comprehensively integrating the physical constitution of middle-aged and elderly people, it is recommended that you try this thing - camel milk.
Camel milk is a "pearl" in the dairy industry. camel milk is rich in nutrients, and the sufficient calcium is 2 to 3 times that of ordinary dairy products. Moreover, since its lactose molecule is smaller, it is easier to be absorbed by the human body. For older middle-aged and elderly people, you can try " Years Youtuo ", which is sourced from Xinjiang, the hometown of camel milk.
milk source is guaranteed, is of higher quality, fine powder, no scum, tastes fragrant and delicious , and has a mellow taste but not greasy. The age-old camel is not only rich in calcium, such as 18 kinds of amino acids , a variety of vitamin groups, magnesium, iron, zinc and other trace elements, etc., which are higher in content.
Years Youtuo is fragrant and has a silky mouth. Before going to bed at night, you will have a cup of warm Years Youtuo to help you sleep peacefully all night.
In addition to diet, if the elderly want to have a good sleep, they should also pay attention to:
1. Pay attention to the sleep environment
It is recommended to choose a dark light in the sleep environment, good ventilation, avoid noisy and noisy, which is more conducive to improving the quality of sleep.
2. Pay attention to sleep time and quality
Compared with middle-aged and elderly people, middle-aged and elderly people need more sleep time:
• The elderly aged 60 to 70 should sleep about 8 hours a day on average.
• The elderly aged 70 to 90 should sleep for about 9 hours a day.
• The elderly over 90 years old should sleep for 10 to 12 hours a day.
3. Pay attention to sleep posture
Sleep posture should be scientific. Research has confirmed that sleeping is better to lie on the right side, with your legs slightly bent, your spine slightly bent forward, your right hand bent elbow in front of the pillow, and your left hand naturally place it on your thigh, so that the muscles of the whole body can be relaxed to the maximum extent.
Sleep problems in middle-aged and elderly people are major problems that cannot be ignored. They are problems that seriously affect the health of middle-aged and elderly people. They must be enough to attract our attention.
