The following are some contents that help to improve the quality of life of the elderly, for reference only.
First, hard work can prolong life.
For people who use their brains frequently, the cerebral vessels are often in a relaxed state to deliver enough oxygen and other nutrients, which can delay the aging of the central nervous system, promote blood circulation, and maintain the coordination and unity of the functions of various systems in the whole body.
Old people have a wide range of hobbies, which can not only enrich their lives, but also have magical health care functions. Love of calligraphy can prolong life, love of painting can broaden one's mind, love of music can increase one's appetite, love of watching fish can adjust blood pressure, love of flowers and birds can cultivate one's temperament, love of playing chess can relieve one's mood, and love of knitting can make one skilled.
Some people don't read books, newspapers and think about problems after retirement, and they have nothing to do all day. They feel that time is nowhere to pass, and their lives are lonely and boring, which is very unfavorable to health and longevity. In order to prolong life, old people in Qin Ying use their brains and take an active part in various social activities.
Second, knitting-a good way for elderly women to strengthen their brains.
Knitting is of great benefit to the brain health of elderly women.
1. According to data, nearly 70% of stroke patients are bleeding from microvascular rupture in the right hemisphere. The human brain can be divided into two hemispheres, the left hemisphere controls the right half of the body and the right hemisphere controls the left half of the body. Because people are often used to using their right hands, the left hemisphere of the brain is exercised, which makes the cerebrovascular wall of the right hemisphere of the brain fragile. Therefore, the right hemisphere is more prone to bleeding, ischemia and embolism than the left hemisphere. Knitting requires both hands to cooperate with exercise, so it has the function of preventing stroke.
2. When knitting, joints, muscles, organs and uterus of upper limbs, shoulders, chest and eyes move in harmony, which can effectively stimulate corresponding brain regions, promote thinking and memory, activate brain cells, prevent cerebral arteriosclerosis, delay degeneration of brain cells and prevent Alzheimer's disease.
3. Weaving can stimulate related tissues, "strengthen" the communication channel with the brain, and make the limbs more flexible. Practice has proved that knitting exercise for stroke patients in rehabilitation period can speed up rehabilitation and reduce sequelae.
With the increase of age, the functions of bones, muscles and other organs of the elderly gradually decline. Therefore, when knitting, elderly women should not keep knitting for too long, nor should they hold knitting too high. They should try their best to relax. After continuous knitting for a period of time, you should take a rest, do neck exercises (slowly forward, backward, bend and rotate left and right), massage your neck, shoulders, elbows, wrists and other joints with your palm, shake your upper limbs, and do a few finger flexion and extension exercises.
Third, massage at two points to prolong life
1. Yongquan point: it is an important point of the kidney meridian. Regular massage of this point has the functions of increasing marrow, tonifying kidney and strengthening yang, and strengthening tendons and bones. The kidney is an important organ responsible for growth, development and reproduction. Sufficient kidney essence can lead to normal development, with bright ears, clear mind, quick thinking, dark hair and strong sexual function. On the other hand, if the kidney is deficient in essence, memory will decline, waist and knees will be weak, walking will be difficult, and sexual ability will be low. Yongquan point is located on the sole of the foot, in the first third of the palm, and the depression is when the toes are flexed. Sit cross-legged before going to bed every night, massage by hand or press Yongquan points on both sides with bent fingers. The intensity is subject to the feeling of acid swelling at this time, 50 ~ 100 times each time.
2. Zusanli point: located below the external knee 100 cm. Cover the kneecap with the palm of your hand, with the five fingers facing down and the middle finger at the end. Zusanli point is the main point of stomach meridian. The stomach is the "feeding warehouse" of the human body. Only when the food in the stomach is digested, decomposed and absorbed in time can other organs of the human body get sufficient nutrition and the body be healthy. Massage Zusanli point can not only strengthen the spleen and nourish the stomach, promote the digestion and absorption of diet as soon as possible, enhance human immune function, enhance the body's resistance and eliminate pathogens; It can also eliminate fatigue, restore physical strength and make people refreshed. Methods: Press Zusanli point with knuckles/kloc-0 once a day for 20 minutes each time.
Fourth, chatting is good for health.
With the growth of children, the elderly often have depression that is neglected, forgotten or even abandoned; Especially when you retire at home, there will be laggards in the world, and the loneliness and desolation will follow. Loneliness often leads to restless sleep, blood pressure fluctuation, loss of appetite, fatigue and discomfort. Seriously, it will lead to hypertension, coronary heart disease and ulcer. Experts believe that if the elderly invite two or three close friends to "chat" at this time, their mental state can be greatly improved.
Chatting can strengthen the brain and improve intelligence. The content of the chat ranges from astronomy and geography to parents and families. From national political current affairs and social news to trivial matters, daily necessities. When chatting, the elderly can not only recall the past, but also look forward to a happy old age. They can also exchange experiences in diet, health care and longevity, and gain knowledge and information from "speech therapy". Really appreciate the true feelings of the world and appreciate the interesting philosophy in Pepsi.
Chatting can relieve loneliness. Once you have free time, you can go to your neighbor or old friend's house. Kan Kan's "boundless sky" and "heartfelt words" can throw sadness and pain out of the cloud nine. This will make life colorful instead of monotonous and lonely, which is of great benefit to regulating mood, broadening mind and enhancing immunity.
Muscle strength training-a bridge for the elderly to take care of themselves
When people get old, muscles will degenerate, which is manifested as muscle aging symptoms such as muscle elasticity, strength, endurance and weakening control. An important factor of muscle aging is lack of exercise. In sports physiology, muscles have a principle of "use in and discard in". Muscle strength is an important factor to maintain the independent lifestyle of the elderly. Most of the fitness activities done by the elderly in China are traditional static exercises and relaxation exercises, and muscle strength exercises are relatively few. Now, more and more studies show that muscle strength training plays an important role in the health of the elderly.
Muscle strength training can improve the ability of daily living. Falling is one of the causes of death of the elderly. Weakening of muscle strength of upper and lower limbs is the main cause of falls. Practice has proved that elderly people who have been training muscle strength for a long time rarely fall down. Increasing muscle strength can improve balance, coordination and agility, and the improvement of these abilities is an effective way to prevent falls. Muscle strength training can effectively prevent and treat osteoporosis. It is found that muscle strength training can promote bone formation, increase bone strength and effectively prevent senile fractures. Muscle strength training can maintain normal weight. Muscle strength training is an effective way to control body weight and consume fat. In addition, muscle strength training can increase the concentration of high-density lipoprotein and decrease the concentration of low-density lipoprotein and triglyceride, which is beneficial to prevent coronary heart disease.
Persistence is the key to exercise. It is advisable to exercise 3~4 times a week with intervals to ensure muscle rest and recovery. Second, step by step. We should treat it differently according to the strength of individual physique, and the intensity and frequency of exercise should be from small to large, so we should not rush for success. The intensity of exercise should not be too small or too big. Third, you can choose running, cycling, swimming and ball games (including table tennis, badminton, tennis, billiards, gateball, etc. ). You can also exercise with fitness equipment. Old people should pay attention to simplicity and practicality when using fitness equipment. They can choose treadmills, exercise bikes, treadmills and other fitness equipment. This kind of equipment can adjust the appropriate activity intensity according to its own fitness requirements. Treadmill, exercise bike and stepping machine can improve the exercise ability of lower limbs and enhance cardiopulmonary function; The exercise bike with movable handle can also exercise upper limbs; Rowers can increase muscle strength and elasticity by exercising the muscles of upper limbs, legs, waist and chest, and at the same time develop overall endurance; Walking bicycles are mainly used to exercise leg, waist, abdominal muscles and cardiopulmonary functions. Treadmill is mainly used to exercise leg, hip, waist, abdominal muscles and cardiopulmonary function.
Sixth, move your fingers to prevent stroke.
Data show that nearly 70% of patients with cerebral hemorrhage occur in the right hemisphere. Because people are used to using their right hands, the left hemisphere of the brain is exercised, which makes the cerebral vascular wall of the right hemisphere vulnerable. Therefore, the right hemisphere is more prone to bleeding, ischemia and embolism than the left hemisphere. It can be seen that moving two fingers can prevent stroke. People who often use their right hands should exercise their left hands more, and those who love to use their left hands should exercise their right hands more; I often do some precise work, such as practicing calligraphy, drawing, making handicrafts, carving, playing the piano, playing fitness balls or playing with toys. At the same time, pay attention to the skin sensitivity and flexibility of knuckles, such as alternately putting your hands in hot water and cold water for exercise, or gently patting your palms and nails with a brush. Always stretch your fingers, close your eyes, touch buttons and do grip exercises.