70~80 years old is a hurdle in life. If you don't get over it, you will face the end of life. If you get over it, you can live a long life. In other words, the age of 70 to 80 is a critical period for longevity. This stage cannot be bound by aging. Although genes and genetic factors cannot be changed, lifestyle intervention can be used to extend lifespan.
How should the elderly spend their golden 10 years?
. In terms of diet
, the focus of dietary adjustments is to diversify food and adopt the principle of small meals and frequent meals. Don't wait until you are thirsty to drink water. Carry a thermos bottle with you and drink water from time to time. If you have indigestion, you might as well make the food softer and eat 5 to 6 meals a day to provide sufficient energy and prevent malnutrition. You cannot blindly pursue to lose weight . The square of weight divided by height should be greater than 20 units. When cooking food, use less condiments, especially soy sauce, monosodium glutamate, and salt. Use spices wisely, such as onions, ginger, garlic, cinnamon, and lemon juice to enhance the flavor of food. Eat slowly and chew your rice carefully to enhance your taste experience.
When the weather is good, participate in more outdoor activities and receive sunshine, which is conducive to the synthesis of vitamin D. It is best to exercise as much as you can bear, and put safety first. Warm up for about 10 minutes before exercise, and the outdoor exercise time should not be less than 30 minutes every day. Choose moderate aerobic exercise, such as Baduanjin , brisk walking, etc.; combine it with strength training to improve muscle strength. The elderly can do dance fitness, the soles of their feet bear less impact, reduce the production of adrenaline , and improve muscle quality.
. Psychologically
cannot be bound by age, still maintain a childlike innocence, abandon previous concepts, and have a mentality that is not afraid of old age. Treat physical degradation correctly and focus on your own situation; take gains and losses lightly, maintain a positive and optimistic attitude, and be brave enough to accept challenges. After retirement, you cannot be content with the status quo. You might as well do more things that you did not have the opportunity to do when you were young, such as learning to draw, learn a new technology or fishing, etc., to make your spare time life more colorful. Making friends is not limited to those of the same age group. You can also make friends with young people or children, so that you can be exposed to new things.
4. In terms of diseases,
many elderly people have basic diseases. Common ones include hypertension, hyperlipidemia, diabetes, and gout. We should actively cooperate with doctors to manage the disease, prevent the condition from getting worse, and prevent complications. The elderly should focus on self-monitoring and measure blood sugar, blood pressure and blood lipids and weight at regular intervals; solve oral problems as early as possible, remove residual roots and crowns, and repair missing teeth. Improve medication compliance, keep a diary or alarm clock to remind yourself to take medication, and do not change the dosage without authorization. Pay attention to your own changes. If you have unexplainable chest pain , unclear speech, forgetfulness, memory loss, etc., you need to go to the hospital for examination as soon as possible.
A message from a doctor
The elderly should make adjustments in the above four aspects so that they can spend the golden 10 years between the ages of 70 and 80 in a healthy way. If the elderly lack , vitamin and minerals, etc., and cannot quickly replenish them through diet, they may wish to use supplements or fortified foods under the guidance of a doctor. It is worth reminding that falls are the biggest hidden danger that threatens the health and safety of the elderly. Therefore, we should pay attention to installing anti-slip floors in our homes and avoid going out in bad weather.
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