Drinking a little red wine every day and cooking with olive oil are good for health and make people live longer. Now, new research shows that adopting four simple methods can help the elderly avoid many diseases and prolong their life.
Moderate diet (eat more fruits, vegetables and fish; Moderate intake of red meat and dairy products), regular physical exercise (about 30 minutes a day), moderate drinking (about 4 bottles or the same 4 bottles a week), and no smoking.
How do the elderly maintain their health?
(1) Develop good personal hygiene habits: no smoking, persistent physical exercise, no contact, moderate drinking, sleeping for seven to eight hours every day, keeping a proper weight, eating breakfast on time and not eating more snacks.
⑵ Appropriate balanced nutrition: The so-called balanced diet refers to the proper proportional relationship between nutrients in each meal or meal. A balanced diet suitable for the elderly should pay attention to the following points: the intake of protein should be slightly higher than that of young adults, and a certain amount of high-quality animal protein should be guaranteed as much as possible every day; Properly control calories to avoid obesity and prevent the occurrence of senile diseases; Pay attention to the intake of fresh vegetables and fruits. Ensure adequate vitamins, inorganic salts and plant fibers; Diet should be light, regular and quantitative to avoid overeating.
⑶ Master the dietary principles: First, reduce the total food intake and reduce the calories released by food intake, and it is appropriate to use 1200 ~ 1400 calories. Secondly, it is advisable to choose foods that are easy to digest. The diet of people over 65 is similar to that of children aged five or six. Third, eat less and eat more. Don't eat too much when eating, it is best to be half full or 80% full. In addition, the diet of the elderly should be warm, cooked and soft, and it is best to avoid hard sticking and cold sticking. You can also eat some honey regularly, which has a unique nutritional effect on the body and plays a role in preventing and treating diseases and prolonging life.
(4) Pay attention to the requirements of three meals: Some people think that eating breakfast every day is an important factor to prolong life, and even think that eating breakfast is equivalent to taking tonic. Therefore, it is most appropriate for the elderly to have breakfast about 30 minutes after getting up, and they can arrange breakfast as much as possible according to their own living conditions. As the saying goes, "Eat well at breakfast, eat well at lunch and eat less at dinner". Dinner should be light and less greasy. Chewing slowly while eating is good for your health.
5. Adequate sleep: One third of a person's life is spent in sleep. Sleep helps to recover fatigue, regulate various physiological functions and stabilize the balance of nervous system, which is an important link in life. Therefore, regular sleep habits with good quality and quantity will help to enhance physical fitness and prolong life. Most elderly people can't sleep after waking up in the morning, but they will feel exhausted before noon, so it is very necessary to take an adequate nap after lunch. It is best to take a nap at 1 hour or more, not too long, so as not to fall asleep at night.
[6] Pay attention to daily life: the elderly have low adaptability to climate change, and seasonal changes often induce chronic diseases in the elderly. Therefore, we should pay attention to increasing or decreasing clothes to avoid cold and prevent cold air from invading.
(7) Appropriate physical exercise: When people get old, their functions in all aspects of the body are weakened, and they are prone to some common chronic diseases. Engaging in proper physical exercise is very beneficial to prevent senile diseases and improve physical condition. Old people can do some qigong, manual work, jogging, playing Tai Ji Chuan and so on, which is very suitable for their health.
(8) Massage prolongs life: massage regulates nerve function, enhances resistance, relaxes tendons and collaterals, and eliminates inflammation and blood stasis. Here is a recommended massage method, that is, before going to bed every night, massage yourself repeatedly with your palm from xiphoid process to lower abdomen and then from lower abdomen to xiphoid process. Light pressure is important and moderate, and it is advisable to massage back and forth fifteen to twenty times a minute. This kind of massage is helpful for digestion, hypnosis, constipation treatment and other functions, as well as promoting people's health and longevity.
Living habits that can make people healthy and live longer.
Eat five meals a day, not more.
The living habit in the west is three meals a day, but if you choose to eat less and eat more-five meals a day, it may be more beneficial to your health. When you eat only a small amount of food five times a day, it will help you absorb nutrition, blood sugar and energy smoothly. In addition, this diet will reduce the burden on your digestive and metabolic systems and reduce the risk of heart disease.
Some old people are not sick, but feel unhealthy. They get tired easily, catch a cold, and get tired after a little movement. Some elderly people are socially tired, have uncoordinated interpersonal relationships and have no good friends. Some elderly people have disharmonious family relations and poor quality of life. The elderly should maintain the integrity of psychological, physiological and social communication, and should abide by the scientific basic necessities of life.
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.
Second, the elderly have a wide range of interests, 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 be wonderful. In order to prolong life, old people in Qin Ying use their brains and take an active part in various social activities.
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 vigorous 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.
Nearly 70% of patients with cerebral hemorrhage occurred in the right hemisphere. Because people are used to using their right hands, the left hemisphere of the brain is exercised, so it is easy to make the cerebral vascular wall of the right hemisphere fragile. 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.
Sports medicine experts point out that in the biological world, the blood of animals crawling on all fours is smoother than that of people walking upright, and they rarely suffer from lumbar spondylosis. Clinical research also found that crawling in the elderly can accelerate blood circulation, especially coronary artery. In addition, crawling makes the pressure of weight more evenly dispersed, avoiding excessive fatigue of waist and back muscles, thus helping to reduce lumbar diseases.
Seven, reading-the "good medicine" for fitness
Reading can increase knowledge, cultivate temperament and find spiritual sustenance. It is wonderful to read a good book carefully and experience its profound artistic conception. Reading can arouse the soul and is a three-dimensional aesthetic enjoyment. Nowadays, a novel activity beneficial to the body and mind is emerging in Japan. Broadcasting companies set up reading centers, and many cities set up reading groups for the elderly. By reciting and performing, we can slow down the memory decline of the elderly and enhance their self-confidence. Medical experts believe that reading or reciting can enhance lung function. But also can activate thinking, which is a "good medicine" for strengthening the brain.
Eight, to create a comfortable living environment for the elderly
The health and longevity of the elderly have a lot to do with a comfortable, clean and hygienic family environment. Some elderly people eventually end their lives not because of the primary disease, but because of complications caused by improper care of their living environment. It can be seen that living environment nursing plays a very important role in the health of the elderly. The rest environment suitable for the elderly is as follows:
1. Indoor temperature 18 ~ 20℃, which can be relatively high (22 ~ 24℃) in summer. The optimum indoor humidity should be 50% ~ 60%. In recent years, it is a good way for air humidifiers to enter the home. You can also sprinkle water on the ground, put a sink on the heater, or put wet towels. It is best to buy a thermometer and master the temperature and humidity scientifically.
2. The bed of the elderly should be placed in a well-ventilated place, and fresh air is especially important for elderly patients. Generally, the window is opened twice a day for 20 ~ 30 minutes each time.
3. Avoid all kinds of noise. Research shows that when the noise is between 50 and 60 decibels, ordinary people will feel noisy, and the elderly like to be quiet. For the elderly with heart disease, quietness is a kind of treatment, and creating a quiet and elegant environment in the family is conducive to the elderly to recuperate.
Indoor sunshine is especially important for the elderly. When the sun shines, infrared rays are absorbed by the skin, which warms the deep tissues, dilates blood vessels, accelerates blood flow, improves the nutritional status of skin tissues and makes people feel comfortable. The daylighting and lighting of the living room for the elderly should be bright and moderate. If the light is insufficient or poor, it is easy to bump and beat, and it is also easy to cause excessive visual fatigue, which in turn leads to physical fatigue and listlessness.
5. The bedroom furnishings should be simple. In addition to the necessary beds, tables, toys and tea sets, household necessities that have little to do with the elderly, such as various cookers, especially electrical appliances, ironware, glass products and baby carriages, should not be stored in the bedroom of the elderly.
6. The decorative color should be cold. Bedroom curtains, sheets, quilts and furnishings can be blue, green and other cool colors, making the room spacious and quiet. You can hang a wall chart indoors, and choose pine, bamboo, clear spring, landscape, crane, peach and other colors that are easy and in line with the psychology of the elderly.
Nine, the elderly should not get up in a hurry.
People fall asleep at midnight. Because of low metabolism and little activity, blood is slow, blood pressure is low, and the neuromuscular organ is in Shu Jing. At this time, if you get up in a hurry in a hazy state that seems to wake up, it is not only easy to get hurt, but more dangerous is that the body suddenly changes from supine position to standing position under the physiological state of long-term hypotension and slow blood flow, and the brain may have transient ischemia, thus appearing in a daze after ischemia. The light person will be dizzy and unstable, and the heavy person will fall to the ground. Most people suffer from cardiovascular and cerebrovascular diseases in their later years, such as hypertension, arteriosclerosis, hyperlipidemia and diabetes. Therefore, the elasticity and contraction function of cerebral vessels are poor, which is easy to cause cerebral ischemia.
Therefore, when the elderly get up in the middle of the night, don't take it lightly, and don't get up in a hurry while still sleeping. The correct way is: when lying on your back, keep your eyes wide open and stare at the ceiling or window for 2 ~ 3 minutes, which proves that you are clear-headed and fully adapted to the alternating process from sleeping to waking up, and then slowly sit up from the bed and take a semi-lying posture, with your eyes looking straight ahead or slightly turning your head and neck. This lasts for 2 ~ 3 minutes, then move your feet to the bed and sit still for 2 ~ 3 minutes with your eyes open. At this time, if you feel that your drowsiness has completely disappeared, your mind is clear and your reaction is normal, you can get out of bed and do what you want to do slowly.
Ten, the elderly should be careful when going to the toilet.
Some elderly people with cardiovascular diseases such as hypertension, coronary heart disease and myocardial infarction are prone to accidents when they go to the toilet to defecate. When defecating forcibly, the abdominal wall muscle and diaphragm contract strongly, which increases the abdominal pressure, which will increase the cardiac blood discharge resistance, arterial blood pressure and myocardial oxygen consumption. According to research, the pressure of cerebral artery can be increased by more than 20 mm Hg during defecation. A sudden increase in blood pressure can lead to cerebral hemorrhage, and an increase in myocardial oxygen consumption can induce angina pectoris, myocardial infarction and severe arrhythmia, all of which can lead to sudden death. Poor vascular regulatory response in the elderly. Squatting and standing up for a long time is prone to transient cerebral ischemia, fainting and even cerebrovascular accidents. Sit when defecating, not squat. Stand up slowly after defecation.
Eleven, the elderly should not indulge in TV festivals.
Many old people seem to lack the right attitude to face old age, do nothing and lose interest in life. When I am bored, I often watch TV to kill time. Medical scientists have warned that the long-term stimulation of TV pictures and sounds will disrupt the internal physiological rhythm of the human body. Old people are addicted to TV, and mental illness will occur over time. In addition, watching TV for a long time will cause diseases such as eyes, lumbar vertebrae, gastrointestinal tract and neuropsychiatry in the elderly. The harmful gas "odorized dibenzofuran" produced by TV screen will make the elderly feel dizzy, lose appetite, be listless, and even lead to palpitation, nausea and vomiting, hypoglycemia, hypertension and other diseases. Especially for the elderly with cerebrovascular diseases and heart diseases, watching TV for too long is easy to cause disease recurrence. Therefore, the elderly should watch TV in moderation, and it is best not to watch TV for more than 2 hours a day.
Twelve, the elderly avoid overexertion.
The old people's muscles began to atrophy, band brittleness increased, joint stiffness, osteoporosis, and myocardial compensatory function decreased. Intense physical exercise can cause muscle strain, joint ligament tear, and even fracture or break in severe cases. At the same time, due to the increase of blood pressure, elderly people with basic hypertension, arteriosclerosis or coronary heart disease will have angina pectoris, stroke or myocardial infarction. In addition, elderly patients with emphysema will cause spontaneous pneumothorax due to the rupture of pulmonary bullae due to holding their breath.
Thirteen, how do the elderly choose pillows?
It is easy for the elderly to wake up when they sleep, so it is very important to choose a soft and hard pillow that suits their height. As the saying goes, "sit back and relax", although the pillow is high, it can make people feel stable and easy to fall asleep, but long-term use of too high a pillow will fix the neck in the forward flexion position, and long-term use will aggravate the symptoms of elderly patients with cervical spondylosis. Cervical flexion will also compress the carotid artery and hinder its blood circulation. The pillow is too low, too much blood flows into the head, the blood vessels are congested, and the neck muscles can't relax. After a night, I will feel swollen hair, sore neck and swollen eyelids the next morning. Generally speaking, the pillow height of the elderly is 10~ 15 cm. In order to ensure the quality of sleep, the elderly may wish to make their own medicine pillows. For example, put some Artemisia annua, Pogostemon, mint and so on. Putting it in the pillow in summer can play a role in heatstroke prevention, refreshing, reducing fever and removing summer heat; Patients with hypertension can put some wild chrysanthemums and mulberry leaves in the machine to relieve dizziness and other symptoms; Insomnia and forgetfulness can put some calamus and arborvitae leaves. Old people with heart and lung diseases can use two or three soft pillows to form a slope. After lying down, the upper body tilts slightly upward, which reduces the blood flowing back to the heart, reduces the burden on the heart and blood stasis in the lungs, and helps to sleep.
Fourteen, four taboos for taking a nap
There are three taboos for the elderly to take a nap:
Avoid long naps. Old people had better take a nap for about an hour and a half. If the time is too long, the central nervous system of the brain will deepen the inhibition, prompting the capillaries of the brain to close for too long, so that the blood flow of the brain will be relatively reduced, and the metabolic process in the body will gradually slow down, leading to physical discomfort and more sleepiness after waking up.
Avoid taking a nap immediately after lunch. The nap of the elderly usually begins 30 minutes after lunch. Just after lunch, people's gastrointestinal peristalsis is strengthened and blood circulation is accelerated. At this time, when they fall asleep, the blood supply to the heart is less, which will also affect the blood supply to the whole body and brain, and they will be more tired after waking up.
Don't take a nap on the sofa. Many elderly people like to sleep on the sofa after lunch, which will reduce the blood supply to their heads and make them dizzy after waking up. Old people should take a nap in bed.
Fifteen, the top ten taboos for the elderly to sleep
(1) Avoid high pillows and soft beds: High pillows and soft beds will cause continuous tension of back muscles and increase the pressure on intervertebral discs, which is very unfavorable for the elderly with different degrees of lumbar degeneration.
(2) Don't pillow straight legs: Low pillow or no pillow will overstretch the spine and affect the physiological balance of the spine. Old people are not suitable for straightening their lower limbs. It is best to put a small pillow under your knees to relax your back muscles.
(3) Avoid sleeping in the wind. When people sleep, their physiological function is low and their resistance is weak. When the wind blows, they get sick easily. Now it is easy to make the muscles of the back and back catch cold and spasm, and induce low back pain.
(4) Avoid lack of sleep time: Physiologists believe that people aged 60-70 sleep for 9- 10 hours a day, and people aged 80-90 sleep for112 hours a day.
(5) Avoid strenuous exercise before going to bed. It is best to exercise 6 hours before going to bed.
(6) Avoid sleeping in supine position: lying on your back and leaning back at the base of your tongue will affect your breathing and make you snore easily. If you put your hand on your chest, it will oppress your heart and lungs and cause nightmares.
(7) Avoid thinking too much before going to bed: Be sure to sleep quietly before going to bed, and don't worry about troubles, otherwise it will lead to insomnia.
(8) avoid drinking and satiating; Eating too much before going to bed, flatulence, digestive dysfunction, affecting sleep.
(9) Avoid breathing with your mouth open. Breathing with your mouth open, the air is not filtered by the nasal cavity, and cold air and gas containing dirt directly irritate the throat, which is easy to cause dry throat, cough and infection.
(10) Don't bear it when you sleep. Holding your urine is harmful to your health and affects your sleep. Empty urine before going to bed, reduce fecal irritation, prevent diseases and prolong life.
Sixteen, old and young eat together is conducive to the health of the elderly.
Old people eat with their children and grandchildren, and they will eat more fragrant under the drive and influence of their children and grandchildren. Children can also do filial piety at the dinner table, help the elderly cook, make soup and cook rice, advise the elderly to eat more healthy dishes, and at the same time appropriately limit the foods that the elderly want to eat but can't eat. The factors affecting appetite are not only the quality of food and the level of cooking technology, but also the environmental atmosphere and personal emotions when eating, because the secretion of digestive glands and gastrointestinal peristalsis are dominated and regulated by the nervous system, and the activities of the nervous system are closely related to mental state. Eating in a happy, relaxed and harmonious atmosphere, even a simple meal, will be particularly sweet. Old people are often weak and sick, and their children eat at the same table with them, so as to find out the abnormal changes in the diet of the elderly in time, find out the possible illness of the elderly as soon as possible, and get timely treatment.
Seventeen, the elderly breakfast "three unsuitable"
1. Not early: The traditional idea is to eat breakfast early. However, modern medical research believes that breakfast for the elderly should not be too early. After a night's sleep, most organs of the human body have been fully rested, but the digestive system is still very busy at night and does not rest until the morning. It takes at least 2 to 3 hours for the digestive system to return to normal function. If you eat breakfast too early, it will interfere with the rest of the gastrointestinal tract and increase the burden on the digestive system. Therefore, breakfast for the elderly should be sooner rather than later, and it is generally more appropriate to eat between 8: 30 and 9: 00.
2. Not hard: In the morning, the spleen and stomach of the human body are sleepy and sluggish, which often makes people lose appetite, especially the elderly. Therefore, the elderly should not eat greasy, fried, dry and irritating food for breakfast, otherwise it will easily lead to indigestion. Old people should eat soft and digestible food for breakfast, such as milk, soybean milk, noodles, wonton and so on. And it is best to eat some porridge. If you can add some health foods such as lotus seeds, red dates, yams, longan and coix seed to the porridge, the effect will be better.
3. Don't overdo it: Overeating will exceed the digestive capacity of the gastrointestinal tract, and food will not be digested and absorbed. Over time, digestive function declines, gastrointestinal function is damaged, and gastrointestinal diseases are caused. In addition, a large number of food residues are stored in the large intestine and decomposed by bacteria in the large intestine, among which phenol, the decomposition product of protein, will enter the human blood through the intestinal wall, which is very harmful to the human body. Therefore, the elderly should eat breakfast, but they should not overeat.
Eighteen, drinking water and longevity
The water content of old people is 30% ~ 40% less than that of young people. Most elderly people are in a state of mild dehydration. When people are dehydrated, blood viscosity increases, platelets are easy to agglutinate, and diseases such as cerebral thrombosis and myocardial infarction are easy to occur. Therefore, the elderly should insist on drinking about 1.500ml every day, and the best time to drink water is around 7 am and before going to bed at night. At this time, drinking a cup can supplement the water lost in the body such as urination and sweating at night, promote the normal peristalsis of the digestive system and prevent constipation. Drinking water regularly can prevent kidney calculi's disease, bladder stones and gallbladder stones. In addition, maintain a certain amount of water in the body, so that all tissues and cells in the body can ensure normal metabolism. Persisting in drinking water regularly and quantitatively can not only prevent cardiovascular and cerebrovascular diseases, but also promote brain memory and prevent brain atrophy.
Nineteen, there is a saying that the elderly drink.
Old people should be especially careful when drinking white wine. If the elderly suffer from cardiovascular, cerebrovascular, liver, stomach, duodenum and other organ diseases, or during the medication, it is best not to drink alcohol. If you are healthy, you'd better drink a small amount of wine.
Wine completely retains the nutrients in grapes, and it is a kind of wine with the characteristics of one high (high nutritional value) and three low (low alcohol content, low sugar content and low calorie). Alcohol can increase the concentration of high density lipoprotein in blood. High-density lipoprotein can transport cholesterol in blood to the liver and convert it into cholesterol-cholic acid, which prevents cholesterol acid from depositing on the intima of blood vessels, thus preventing arteriosclerosis. Procyanidins in wine play an important role in preventing and treating cardiovascular diseases. In the arterial wall, proanthocyanidins can stably form collagen fibers of various membranes, avoid producing too much ammonia, reduce the permeability of arterial wall and prevent arteriosclerosis. Wine contains trace elements such as potassium, calcium, magnesium, iron and selenium. Potassium can protect the heart, calcium can be directly absorbed by the human body, and magnesium and selenium can prevent coronary heart disease. The French love to drink wine and find that the prevalence of heart disease in the elderly in France is very low; Resveratrol in wine can block cyclooxygenase and prevent cancer. Phenolic compounds in wine have strong antioxidant activity, which can neutralize free radicals in human body, maintain vascular weakness and prevent aging.
It is suggested that people drink a glass of wine every day, which is conducive to dredging blood vessels, stimulating appetite and strengthening the spleen, eliminating diseases and strengthening the body, and prolonging life. It is worth mentioning that people who often drink wine should never forget to drink water. They should drink about 1 ~ 15 liters of water every day. When wine is mixed with a certain amount of water, its disease prevention function and nutritional function will be brought into full play. In addition, it is best to drink some wine when eating, which can not only increase appetite and help digestion, but also be better absorbed and utilized by the human body.
Drinking tea has many advantages.
Tea can excite cerebral cortex, enhance myocardial contractility, expand skin, induce diuresis, relieve smooth muscle spasm, eliminate fat, sterilize and diminish inflammation. People sweat a lot in summer, which is easy to cause vitamin deficiency. Therefore, drinking tea properly can meet the human body's demand for multivitamins, increase skin nutrition, reduce skin pigment and play a cosmetic role. Tea polyphenols, flavonoids, catechins, tannins and other components in tea have the functions of lowering blood lipid, anticoagulation, sterilization and antioxidation, which are beneficial to the prevention and treatment of heart disease, stroke and cancer. The risk of myocardial infarction of tea drinkers is half lower than that of non-tea drinkers; The risk of stroke of tea drinkers is 73% lower than that of non-tea drinkers. Through the comparative study of cancer patients and healthy people, it is found that drinking tea can reduce the risk of gastric cancer by about 40% and liver cancer by about 30%, which shows that tea is a good anticancer drug. Drinking tea is a good living habit, which is beneficial to health care and physical fitness. However, we should also pay attention to drinking tea: light is better, moderate is better, and not too strong or excessive. Drink tea 1~2 times a day, with 2 ~ 3g each time. Strong tea can combine trivalent iron in food with tannic acid in tea, become precipitated iron without being absorbed, and be excreted through the intestine, resulting in iron deficiency anemia. It is not advisable to drink tea after meals and before going to bed. You don't need tea to take medicine, and you shouldn't soak tea for too long. You can drink it with it.
Twenty-one, the elderly pay attention to "health monitoring"
Generally speaking, the elderly should have regular physical examinations. In this way, the disease can be found early or the condition of the found disease can be evaluated to avoid delaying the treatment opportunity. The vast majority of senile diseases are chronic diseases. Early treatment can delay the development of diseases to a certain extent and minimize the impact on daily life. On the contrary, when diseases are rampant, they are often difficult to treat and pose a threat to health and life.
All parents with diabetes, hypertension, stroke, cancer and other diseases should pay special attention to regular physical examination.
It is of great significance for the prevention, early detection and early treatment of cardiovascular and cerebrovascular diseases to carry out regular hemorheological tests for the elderly. Regular hemorheological examination should be one of the health care measures for middle-aged and elderly people.