In spring, the elderly should pay special attention to prevent the recurrence, aggravation or deterioration of sore throat, dizziness, chronic bronchitis, rheumatism, arthritis, coronary heart disease, rheumatic heart disease, pulmonary heart disease and digestive tract diseases. At this time, the elderly must not take off their cotton-padded clothes too early, and pay attention to changing clothes with the weather to prevent colds and other diseases. Therefore, loving health reminds the elderly to pay attention to spring health care and ensure one a year.
Lay a good foundation for health first.
First, the elderly should pay attention to adequate sleep in spring health care. Old people are often sleepy in spring, but they are not easy to wake up in the morning and sleepy during the day. This is because the temperature rises in spring, the amount of human activity increases, the peripheral blood vessels on the body surface begin to relax, and the blood flow on the body surface increases, which makes the oxygen supply to the brain seem insufficient, resulting in the phenomenon of "spring sleep". To this end, the elderly should actively coordinate and adapt to the body, and it is best to take a nap for about an hour at noon every day to make up for the lack of spring sleep. In the afternoon, arrange appropriate sports activities, such as
Take a walk, play Tai Ji Chuan, do aerobics, etc.
Second, the elderly should maintain a good mood and mental state in spring health care.
Pay special attention to mental conditioning in spring, not only to avoid rage and anger, but also to avoid depression. We should be open-minded, optimistic and happy, but sadness or overthinking will hurt our health. Old people can go out for an outing together in beautiful spring to keep happy and full of energy.
State, but also to maintain people's physical strength, to achieve the effect of eliminating diseases and prolonging life.
Third, the elderly should not forget to adjust their diet structure reasonably in spring health care.
Spring diet should be diverse, light, digestible and warm; Taste sweet and sour to nourish your temper. But eat greasy fried food, don't eat cold food or eat as little as possible, eat more chicken, fish, eggs, lean meat, pork liver, bean products and fresh vegetables, wild vegetables, fruits, red dates and so on. In order to enhance physical fitness and improve disease resistance. People with weak spleen and stomach eat a small amount of ginger. Honey tastes sweet and has relatively comprehensive nutrients. Has the effects of invigorating middle warmer, strengthening spleen and stomach, and relieving pain. Old people and infirm people with spleen and stomach deficiency and cold can often drink in moderation.
Honey water; Patients with chronic tracheitis should fast or eat less spicy and salty food, and quit smoking and drinking.
Fourth, the elderly should pay attention to strengthening physical exercise and enhancing immunity in spring health care.
Spring is sunny and the outdoor air is fresh and pleasant, which is the best time to exercise. Old people should go out of their homes and do more outdoor activities, such as parks and scenic spots, where there are many flowers and trees, fresh air, warm sunshine and rich negative oxygen ions. Doing sports in these places, such as walking, jogging, boxing and doing exercises, can improve the body's immunity, increase metabolism and blood circulation, thus stretching the bones and muscles.
Smooth qi and blood, strengthen the body and increase the body resistance.
Besides taking part in labor moderately, learning some fitness methods is also extremely beneficial to the health of the elderly. Once habits are formed, they can benefit endlessly.
Although these health care methods seem small, as long as they persist and form habits, they will generate great impetus and be of great benefit to people's health.
Taking a bath regularly will refresh you and cure all diseases.
The elderly can use natural resources such as sunlight, air and water for health care, which can not only improve their adaptability to the external environment and improve their body's resistance to diseases, but also enhance the functions of various systems and organizations of the human body and promote metabolism. At the same time, it can play a certain auxiliary treatment role in some chronic diseases such as diabetes and hypertension. Among them, bathing exercise is the most commonly used fitness method. There are usually three ways to take a bath:
1. Sunbathing, that is, "sunbathing", is to expose people's skin directly to the sun, mainly by infrared rays and ultraviolet rays. Infrared rays can be used in subcutaneous tissue of human body, accelerating heat production, raising body temperature, dilating blood vessels, promoting blood circulation and enhancing metabolism. Ultraviolet rays can promote the synthesis of vitamin D, ensure the absorption of calcium and phosphorus, and prevent and treat osteoporosis and osteomalacia in the elderly. Ultraviolet rays have a strong bactericidal effect, which can directly kill many bacteria on skin and clothes, prevent furuncle, folliculitis and other skin diseases, promote wound healing and enhance human immunity.
It is best to bask in the sun in rivers, lakes and seas, swimming pools, or exercise in the courtyard and balcony at home. The length of sunshine depends on a person's physical condition and illness. For example, it can be lit for 5 minutes for the first time. If there is no adverse reaction, it can be gradually increased to half an hour, with the longest not exceeding 1 hour. 1 ~ 2 breaks in the shade are appropriate. The best time to sunbathe depends on the season. 8-9 am and 4-6 pm in summer. In winter, the temperature is not lower than 18 degrees, and the suitable time is from noon 1 1 to 2 pm. When the temperature is below 18 degrees, the elderly should not bask in the sun, but they can wear clothes to bask in the sun or take a walk outdoors on sunny days.
Don't sunbathe too much, long-term exposure will damage your skin. Don't read, sleep or do it through the glass during irradiation, so as not to reduce the exercise effect. If skin burning, headache, palpitation and nausea appear in the sun, stop immediately. Patients with chronic diseases should sunbathe under the guidance of a doctor and don't exercise blindly.
2. Air bath is an exercise method to make the body contact with air as much as possible. There are generally two ways to take an air bath: one is to do air bath exercise specially and do it in the morning. Practitioners wear shorts, take an air bath in fresh air, and can also cooperate with some other projects such as gymnastics, running, walking and disco dancing for the elderly. It takes 1.5 ~ 20 minutes each time, which can be increased to 1 ~ 2 hours after adaptation. The other is to exercise in daily life and labor. Such as: sleeping with the window open, playing Tai Ji Chuan outdoors, planting vegetables and flowers, etc. You can wear less clothes or be half naked at work. Winter should be carried out in a ventilated room, with no "goose bumps" on the skin and no trembling on the body as the standard. After bathing, dry your skin until it turns red. Air bath exercise should also be gradual and persistent; When the climate becomes worse, such as sandstorm, fog or cold current, exercise should be suspended.
3. A water bath is a bath with water. Water bath is divided into hot water bath and cold water bath. Hot water bath can exercise the thermoregulatory center, affect heart function, increase cardiac pulse output, accelerate blood circulation and lymphatic activity, deepen breathing and increase lung ventilation. But old people can't take hot baths often. Taking a hot bath can make people feel tired, weak, sleepy and sweat a lot. Sweating too much is easy to collapse. Old people with heart disease should be careful when taking hot baths.
Common sense of health care for the elderly-common sense of health care for the elderly: in March, the temperature rose, the ice and snow melted, everything recovered, and the yang in nature gradually rose; This season is most conducive to the transformation of essence, blood and body fluid, enriching human tissues and organs. Therefore, the elderly should pay attention to health care and lay a good foundation for ensuring health at the beginning of the year. 1. Healthy middle-aged and elderly people should lie flat at night to adapt to the season. In the case of ensuring adequate sleep, sleep at night and get up according to your constitution.
And can also travel together, so that the body and spirit can be bathed in spring, be baptized by the breeze, absorb the vitality of nature to add more fun to life, and at the same time enhance physical fitness and disease resistance. 2, reasonable adjustment and cooking layout The diet in March should be diverse, light and changeable, and the food should be warm; The taste should be sour and sweet, nourishing temperament. But if you eat greasy fried food, don't eat or only eat raw shaved ice products, and eat more chicken, fish, eggs, lean meat, pork liver, bean products, fresh vegetables, wild vegetables, fruits, red dates and so on. Enhance physical fitness and improve disease resistance. People with weak spleen and stomach eat a small amount of ginger, honey tastes sweet and flat, and the nutrition is more comprehensive. Has the effects of invigorating middle warmer, strengthening spleen and stomach, and relieving pain. People with weak spleen and stomach can drink honey water from time to time. Patients with chronic tracheitis should fast or eat less spicy and salty food, and quit smoking and drinking. Third, link good mood and energy state. Pay special attention to energy conditioning in March, not only to avoid rage, but also to avoid depression. Be open-minded, optimistic, happy, sad or overthinking will hurt your health. Old people can travel together in beautiful spring to connect a good mood and a vibrant state. In this way, they can also connect people's physical strength and achieve the effect of eliminating diseases and prolonging life. Fourth, strengthen physical exercise and enhance the body's immunity. Spring is sunny and the outdoor air is fresh and pleasant, which is the best time to exercise. Old people should go out of their homes and do more outdoor activities, such as parks and scenic spots, where there are many flowers and trees, fresh air, warm sunshine and rich negative oxygen ions. Doing exercises in these places, such as walking, jogging, boxing and doing exercises, may or may not improve the body's immunity, increase metabolism and blood circulation, so as to achieve the purpose of stretching bones and muscles, dredging qi and blood, strengthening the body and increasing the body's immunity. In the third spring, the temperature, pressure and airflow are changeable, cold and hot, windy and rainy. The elderly should pay special attention to prevent the recurrence, aggravation or deterioration of diseases such as sore throat, dizziness, chronic bronchitis, rheumatism, central inflammation, coronary heart disease, rheumatic heart disease, cor pulmonale and cretinism. At this time, the elderly must not take off their cotton-padded clothes too early, and should pay attention to changing clothes with the weather to prevent diseases such as colds.