October 4 is the Double Ninth Festival of the "Nine Ninth Festival". On Double Ninth Festival, I will give care to the elderly. 9 health tips are common things in life and also health concerns.
[Health Tips 1]
The elderly still have to eat some meat
Many elderly people suffer from chronic diseases, in order to control blood pressure, blood sugar, blood lipids , etc., like to choose vegetarian food. From a nutritional and health perspective, it is still not possible for the elderly to not eat some meat.
Protein is very important for the elderly. If the intake is insufficient, it is very easy to cause muscle attenuation. At the same time, He Li, a researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, introduced in an interview with Health Times in 2015 that the elderly are a high-incidence group of iron deficiency anemia , and the iron in red meat (pig, cattle, sheep and other lean meat) is heme iron that is easy to digest and absorb by the human body. Eating red meat in moderation is very beneficial to prevent iron deficiency anemia.
The meat intake of the elderly can be 50 grams to 75 grams per day recommended by the Chinese Nutrition Society . You can choose red meat such as pig, cattle, sheep, and poultry meat such as chicken, duck, geese, and other poultry meat. It can also be paired with 1-2 taels of fish and shrimp, as well as milk, eggs, soy products, etc. Of course, vegetables, fruits, and grains are also indispensable. The vitamins, minerals, dietary fiber and a variety of phytochemicals are very helpful in preventing diseases.
[Health Tips 2]
Don't be strong when you exercise properly
As the elderly get older, their exercise ability gradually decreases, and their functions of the heart and lungs gradually decline, showing weakening of muscle strength, slow pace, osteoporosis, slow reaction, reduced sensitivity, etc. Therefore, you should not exercise too casually, you should not show off. You must pay attention to safety.
Song Yuetao, Institute of Clinical and Rehabilitation of Geriatric Diseases in Beijing Geriatric Hospital, reminded in the Health Times in 2015 that the elderly should avoid the following items when exercising:
(1) Avoid holding your breath and exercise
Most elderly people have emphysema . When holding your breath and exercising force, it will cause pneumothorax due to rupture of alveoli . Holding your breath will also increase the burden on the heart, causing chest tightness, , , palpitations, shortness of breath, and even difficulty breathing. Holding your breath may also cause dizziness and even fainting, which is prone to cerebrovascular accidents . Therefore, the elderly should not participate in exercises that require breathing, such as weightlifting, tug of war, etc.
(2) Avoid rotational movement
The balance ability of the elderly is deteriorating and the coordination becomes worse. For example, ice skating, swing and various rotational movements should be taboo, otherwise it is easy to fall and cause unnecessary risks.
(3) Avoid head-down exercises
Elderly people should not lower their heads, lean back and curvature their heads, and should not perform inverted head-down movements, otherwise it is easy to cause cerebral hemorrhage. It may also cause insufficient blood supply to the brain, resulting in black eyes, unstable standing, and even falling down.
The elderly should exercise appropriately, do what they can, proceed step by step, focus on soothing nature, and do not force themselves to perform high-intensity exercise. walk , Tai Chi , Baduan Jin and other sports are relatively suitable for the elderly. Elderly people with poor joints should avoid climbing, riding bicycles and other sports.
[Health Tips Three]
4 steps to alleviate digestive problems in the elderly
Many elderly friends always feel full, accompanied by hiccups and increasing farts. Beijing Elderly Hospital Chief Physician of the Department of Gastroenterology in the Department of Gastroenterology in 2020 introduced that as you grow older, internal organs begin to degenerate, resulting in insufficient gastrointestinal peristalsis. At the same time, digestive organs such as pancreas will shrink in size and harden texture, resulting in a decrease in secretion of digestive enzyme . Therefore, the elderly are prone to delayed gastrointestinal emptying.
generally suffers from aging and may even disappear as food is digested.After eliminating disease factors, pay more attention to life:
(1) Exercise appropriately, such as slow walking, Tai Chi, etc.;
(2) Abdomen massage, stack your hands around the navel clockwise and counterclockwise for 50 cycles each;
(3) Ingesize more fruits and vegetables, eat less foods that are easy to produce gas and are not easy to digest, such as onions, beans, etc.;
(4) Increase the intake of easily digestible foods, such as porridge, fish, etc.
[Health Tips Four]
It is best to use no more than 5 drugs to treat chronic diseases
The elderly need to consider comprehensively, and it is best not to use more than 5 drugs. Zheng Kai, chief physician of the Department of Geriatric Medicine at Tongji Hospital of Huazhong University of Science and Technology, introduced in an interview with Chutian Metropolis Daily in 2022 that the ability of the elderly to convert, absorb, distribute, and metabolic drugs is different from that of young people, and the adverse reactions to medications are 2-3 times higher than those of young people.
. If the elderly suffer from multiple chronic diseases, if they take more than 5 kinds of medicines on a daily basis, it is recommended to visit the comprehensive outpatient clinic of geriatric medicine every 3-6 months to see if the medicine can be optimized.
【Health Tips Five】
Don’t be overly frugal
Many elderly people have the habit of frugal . National Second-level Public Nutritionist Liu Yanling published an article in the Health Times in 2014 saying that some frugality is actually a cause of disease.
(1) Chopsticks and dishwashing cloth are not replaced all year round
Chopsticks and dishwashing cloths that have been used for a long time and a large number of pathogenic bacteria are hidden in the dishwashing cloth, including Aspergillus flavour , etc. Long-term use will increase the risk of liver cancer . It is recommended to replace the dishcloth every half month and change the chopsticks at least once a quarter.
(2) The pot has been used without changing
The bottom of the pot has been made easier to slim the bottom, unless enough oil is added to stir-fry the dishes, but this will increase the risk of obesity. This old pot will produce more kitchen smoke and increase the risk of lung cancer.
(3) Love to buy a large bucket of edible oil
Once edible oil is opened, it will accelerate the oxidation of oil and fat, and eat more lipid oxides, which will cause great harm to blood vessels. Moreover, large packages of cooking oil make you not change varieties for a long time, which is not conducive to the balance of fatty acids.
(4) Snatch wilted discounted vegetables
Wilted vegetables Nitrite has high content, and all kinds of vitamins are lost. Not only does it not play a role in promoting health, but it may also endanger health.
【Health Tips Six】
Try to minimize conversations when eating
Dining table Talk is a habit of many people. However, Liu Xinmin, dean of , , and chief physician of the Department of Geriatrics at the First Hospital of Peking University, published an article in the Health Times in 2021 that the elderly have poor swallowing function and are particularly prone to choking food into their lungs when eating. Once food enters the trachea, it will cause inhalation pneumonia . Therefore, the elderly should try not to talk while eating, and at the same time, chew thoroughly.
【Health Tips Seven】
Poor sleep try sleep tea
Sleep is one of the guarantees for regulating various functions of the human body, and it can be said to be a nutritional supplement for life. Although the sleep time of the elderly will generally decrease, if it affects the mental state during the day, you should pay attention.
Yang Chuanhua, director of the National Clinical Research Base of Traditional Chinese Medicine of Hypertension, published an article in the Health Times in 2016 that for insomnia in the elderly, a "sleep tea" is recommended for common use. Prepare 30 grams of fried date kernels and 330 grams of 未分类. After 4 pm every day, add the above medicines with electric cup , boil them and take them warmly until you go to bed at night, and repeatedly brew boiling water and drink.
In addition, insomnia is often a psychological problem. The elderly should put aside their burdens and chores, practice Tai Chi, cultivate their character, and live a life of life before they can be as proud as immortals.
[Health Tips]
Create an eye health record for the elderly
"Many systemic diseases of the elderly can see clues in the eyes." Zhu Siquan, chief physician of the ophthalmology department of Beijing Anzhen Hospital, introduced that many chronic diseases, such as diabetes , hypertension , and even Alzheimer's disease , and poor medication in the elderly, can be found in the eyes!
For example, symptoms such as vasospasm, arteriovenous cross-compression, retinal hemorrhage and exudation are the characteristics of hypertension in the fundus; coronary heart disease and stroke often have no symptoms in the early stage, but the retinal artery has begun to spasm or sclerosis.
Zhu Siquan suggested that it is necessary for middle-aged and elderly people over 50 to check their fundus once a year and create an eye health record for themselves. ⑧
[Health Tips Nine]
Health and longevity must have a good attitude
Famous health education expert and Beijing Anzhen Hospital Professor Hong Zhaoguang said in a lecture in 2016 that when investigating the longevity experience of centenarians, it was found that among these elderly people, both in terms of diet, exercise and lifestyle, the common point of all centenarians is a good attitude.
The important thing in health preservation is to nourish the heart. When you feel comfortable, you will feel comfortable when you eat and eat healthy. These centenarians are all open-minded, easy-going, and kind-hearted. No one is narrow-minded, irritable, and stubborn. Because of his narrow-mindedness, he was irritable and angry to death one by one in his fifties and sixties.
This article is summarized from:
① 2015-11-12 Health Times "The elderly still have to eat some meat"
② 2015-05-14 Health Times "There are three taboos for exercise for the elderly"
③ 2020-05-08 Health Times "These minor problems are signs of aging"
④ 2022-06-14 Chutian Metropolis Daily "The elderly take 12 medicines a day for 70 years Doctor: To treat chronic diseases, you must prevent excessive medication"
⑤ 2014-11-13 Health Times "These are no need for frugality"
⑥ 2021-10-26 Health Times "The elderly should prevent pneumonia germs"
⑦ 2016-10-21 Health Times "The elderly often drink sleeping tea"
⑧ 2019-05-21 Health Times "The fundus checked every year after the age of 50"
⑨ 2011-12-15 Health Times "The elderly, living a mentality"
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