Why do you say that the old, the weak, the sick and the disabled live longer?
First of all, people who are usually weak and sick usually contain an instinct endowed by the desire to survive. Because they know that they are sick, they can always cherish and maintain their bodies. Proper long-term conditioning will often live longer than those who are "strong" and ignore self-care; People who are conscious of not getting sick are prone to carelessness, so that they ignore all kinds of danger signals.
Secondly, in the process of fighting diseases, people who are frail and sickly may earn a valuable fortune for their bodies every time they "struggle". German medical scientists have found that people who often catch colds repeatedly are more likely to get cancer than those who don't often catch colds. A cold can stimulate the human immune system to produce more interferon and activate some immune cells. Similarly, the infirm will also have these effects in resisting other diseases, so as to cope with sudden diseases and avoid accidents as much as possible.
Finally, sickly people should not do things they can't do, try to avoid getting angry and live a more comfortable life. In this way, energy consumption is slower and life energy is saved. However, some people who have always been physically strong and fit blindly believe that they are in good health, lead irregular lives, stay up late, compete for strength, often chase after the waves and tide, and finally they all suffer bitter results. According to clinical observation, there are indeed many patients who are weak and sick when they are young, or who have suffered from serious diseases before they enter old age, but they live quite long. Although studies have proved that frequent and repeated colds can activate some immune cells, not all people with weak constitution can live long, which depends on the severity of the disease and the degree of influence on the body.
Sick people should avoid getting angry and really pay more attention to maintaining themselves. Patients cherish life more because of illness, and also pay attention to adjusting their temperament and diet, so as to obtain a relatively high-quality old-age life and a longer life. But in old age, frequent colds and infirmity are often signs of low immunity, so we must be vigilant and go to the hospital for examination in time. Even if the examination results are all normal, we should seriously reflect on whether there is any problem in our daily life, and be more careful and careful in nursing, so as to prolong our life. 1, avoid noise
If the elderly are exposed to noise for a long time, their hearing will be more tired, and the tiny blood vessels in the inner ear are often in a state of spasm, which will lead to insufficient blood supply to the inner ear, rapid decline in hearing and even noise deafness. Therefore, the elderly should try to reduce the interference of noise on hearing.
Step 2 don't dig your ears
Old people like to dig their ears with ear scoops and match sticks. This is because the physiological blood circulation of the elderly is weakened, and the secretions in the ear canal are reduced, resulting in a sense of dryness, and sometimes itching is unbearable, which can be temporarily relieved by ear stimulation. But it is easy to hurt the ear canal and cause infection, inflammation and even damage the eardrum. The scientific method is to gently wipe the ear canal with a cotton swab dipped in a little alcohol or glycerin when the ear dodge itch is unbearable. You can also take vitamins E, C and cod liver oil orally to relieve inner ear itching.
3, careful medication
When people are old, there are many diseases, and the elderly often use antibiotics. However, it should be noted that antibiotics such as streptomycin, gentamicin and kanamycin should not be used excessively at one time, but can also be used alternately with other drugs or treated with traditional Chinese medicine.
4. Regular massage
The hearing loss of the elderly is also related to the weakening of blood circulation in the inner ear. Local massage can increase blood circulation and maintain hearing. Massage can be performed at Yifeng point (the depression behind the earlobe) and Tinghui point (the depression before the earlobe is symmetrical with Yifeng point), once in the morning and once in the evening, lasting 5 ~ 10 minute each time.
Step 5 be emotionally stable
When you are old, you should control your emotions. Emotional fluctuation will lead to the loss of normal regulatory function of autonomic nerves in the body, leading to ischemia, edema and malnutrition of auditory nerves in inner ear organs, leading to a sharp decline in hearing or deafness. Under the guidance of certain social conditions and values, the elderly groups and their individuals have formed a system of all forms of activities and behavioral characteristics that meet their own needs. The content includes work and professional life, social and political life, spiritual and cultural life and family daily life.
With the growth of age, the physical and psychological aging of the elderly will inevitably produce various special needs different from other age groups, and the lifestyle to meet their needs will also change accordingly, thus forming the characteristics of the lifestyle of the elderly: ① Gradually withdraw from labor and professional life activities. This is the most prominent and fundamental feature of the lifestyle of the elderly. The older you get, the more obvious this feature becomes. Corresponding to this is the loss or reduction of labor income, so we need to rely on annuities, insurance, social relief or personal assets as our income security. Its quantity is generally lower than before, which will limit consumption to some extent. The consumption orientation of the elderly focuses on meeting the basic needs of daily life. (2) The social and political activities are obviously reduced, correspondingly, the contact with the society is reduced, the frequency of interpersonal communication is obviously reduced, and there may even be a serious separation from the society, which is prone to loneliness and loss. ③ Great changes have taken place in the content of spiritual and cultural activities. First of all, the activities of learning and receiving education have obviously decreased. The main purpose of learning for the elderly is to satisfy their hobbies and promote social interaction. Secondly, with the decrease of labor and professional activities, social and political activities and the increase of personal leisure time, people's various interests and hobbies have increased significantly. ④ Family life activities become the main content of activities. Family is the main place for activities, and family members become the main partners in the life of the elderly. Therefore, the quality of family life activities directly affects the quality of old people's life. ⑤ The living space is obviously reduced. Family becomes the main space for the elderly to live; Family members become the main objects of interpersonal communication among the elderly. This will affect the quality of life of the elderly in many ways.
The lifestyle of the elderly in different societies has different characteristics. China society has a tradition of respecting the elderly and a strong sense of family. Most elderly people in China live in families and are generally loved and respected by the younger generation. They still occupy an important position and play an important role in the family. First, look for spiritual sustenance
After retirement, the elderly will feel empty without long-term jobs and familiar collectives. To this end, the elderly should rearrange their lives, find spiritual sustenance and make their lives full and interesting. Therefore, the elderly should cultivate a sense of humor, which can create a world full of laughter for themselves. We should also get out of the family circle, expand social contacts and open up our own new world. You can often participate in some group activities and make more friends. You can chat at ordinary times and drop in. If you encounter some unpleasant things, you can talk to your friends, vent your emotions and restore your inner peace. It is quite beneficial for the elderly to live a regular life and arrange their daily lives in an orderly way to maintain good health and a happy mood.
Second, treat retirement correctly.
After retirement, the elderly should happily face the change of their roles and regard retirement as a reasonable social arrangement and the beginning of a new social life. You can find new social roles according to your own specialties and hobbies. Old people should have a good time at home.
Old people should never shut themselves off.
A character in court should have a good relationship with his wife. If both sides can support and understand each other, they will not feel lonely and lonely.
Third, read the word "old"
Old age is the last age stage of life experience, and its physiological and psychological characteristics are different from those of young and middle-aged people. Therefore, if the elderly want to live a long and healthy life, they should start with the word "old" and read the classic "old" well.
① Know the old: the elderly must admit that they are old, and they should do what they can in all aspects of life, not reluctantly, not rashly trying to be brave, and not doing anything harmful to their health;
2 don't be old: don't be psychologically afraid of being old, refuse to accept being old, constantly motivate yourself, overcome yourself, and always maintain the ambition of young people; Long zhi;
③ Forget about being old: just don't let the word "old" occupy your mind, be optimistic about life and avoid self-aging psychologically.
Fourth, insist on fitness exercise.
People's mental health is based on physical health, which mainly comes from constant fitness exercise. The biggest change for the elderly is from "hyperactivity" to "immobility". Due to the reduction of activities, it will not only accelerate the aging of the body, but also lead to psychological aging. Therefore, it is not only an important content of mental health, but also an effective means of mental health.
Old people often adhere to fitness exercise has the following benefits:
(1) can improve the function of the heart, enhance the contractility of the heart, increase the output of the heart and get enough oxygen, thus increasing the reserve capacity of the heart;
② It can improve the function of respiratory system, increase vital capacity and make the body get more oxygen;
③ It can enhance the physiological functions of various tissues and organs of the body, improve the adaptability to the environment, improve metabolism, improve immune function and human quality;
④ It can improve mental health, and physical exercise is an effective way to delay mental aging.
Five, diligent use of the brain
People's psychological activities are based on the physiological state of the brain. Brain aging is an uninterrupted and gradual development process. Persisting in reading, writing, painting and various thinking activities is an effective measure to keep the brain active. Regular thinking can make new connections between nerve cells in the cerebral cortex responsible for thinking field, and make thinking activities more acute and flexible.
Mental health standards for the elderly
The standards for mental health of the elderly are as follows:
First, the impression is good. A slight decline can be made up by wearing glasses, hearing AIDS and other methods, and judging things is not always illusory.
Second, good memory. Being able to easily remember the seven digits that have passed the first time shows a good memory.
Third, sound logical thinking. Speak appropriately and answer questions clearly.
Fourth, the imagination is rich. Don't stick to the existing framework, dreams are often novel and interesting.
Fifth, the emotional response is mild. There are more positive emotions than negative ones. Can take it in stride.
Sixth, strong will. Work from beginning to end, can withstand sadness and frustration.
Seven, the attitude is amiable. Be content and control your anger.
Eight, good interpersonal relationship, helpful and popular.
Nine, maintain interest in learning. Be able to study persistently in one aspect.
Ten, have a legitimate hobby. Such as raising fish, playing chess and planting flowers.
Eleven, basically in line with the psychological activities of most people.
Twelve, maintain normal behavior. Can adhere to normal life, study, work and activities. Can effectively adapt to changes in the social environment. 1. Don't do morning exercises on an empty stomach or full stomach. You can eat some food, have a rest after half full, and then go outdoors for morning exercise.
2. You should not advocate "smelling chickens and dancing". Some people get up at three or four in the morning to exercise, and then continue to sleep, which is not only easy to inhale polluted air, but also makes the biological clock disorder, leading to fatigue and premature aging. It's best to wait until the sun comes out before starting morning exercise, because the air pollution on the ground is the heaviest before sunrise, and there is less oxygen at this time. After sunrise, green plants start photosynthesis, inhale carbon dioxide and exhale oxygen, and the air will be fresh.
The temperature is too low to do morning exercises. In autumn and winter, the temperature is too low or the temperature drops suddenly, which is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to catch a cold.
4. Don't practice in the forest on rainy morning. Although you can still do morning exercises in rainy days, don't do it in the Woods, because the trees are still breathing oxygen at this time, and spitting carbon when there is no sunshine will make people suffer from carbon dioxide poisoning.
5. Not suitable for morning exercise in rainy and foggy weather. Today's "fog" is different from the past "water mist". Because of the serious pollution, it is mostly "pollution fog". Tiny droplets contain a lot of pollutants and pathogenic bacteria. When the amount of breathing increases in the morning exercise, more pollutants will be inhaled, and in severe cases, symptoms such as dyspnea, chest tightness and palpitation will occur. (A) Choose a suitable exercise program
(b) Exercise should be gradual.
(3) Exercise should be persistent.
(four) physical exercise according to the exercise prescription.
(5) Strengthen medical supervision during exercise.
(six) the elderly should follow the normal life system during physical exercise.
Pay attention to balanced nutrition and eat more digestible foods with high protein, high vitamins and low fat. Quit smoking because smoking can induce angina pectoris and increase the incidence of lung cancer. Drinking less or abstaining from alcohol can protect the liver. 10 point
1. Rice should be fragrant. Old people have poor taste and appetite, and often feel lack of nutrition and taste when eating. Therefore, cooking for the elderly should pay attention to color, fragrance and taste.
2. The quality is better. The metabolism of the elderly is mainly catabolic, and more protein is needed to make up for the consumption of tissue protein. If you eat more chicken, fish, rabbit, mutton, beef, lean pork and bean products, protein in these foods is high-quality protein, which is rich in nutrition and easy to digest.
3. The quantity should be small. Studies show that overeating is harmful to health, and it is appropriate for the elderly to be full at eight or nine points per meal, especially at dinner.
4. More vegetables. Fresh vegetables are healthy friends of the elderly. They are not only rich in vitamin C and minerals, but also contain more cellulose, which plays an important role in protecting the cardiovascular system and preventing cancer and constipation. The daily intake of vegetables should be no less than 250g.
5. Food should be miscellaneous. Protein, fat, sugar, vitamins, minerals and water are six essential nutrients, which are widely found in various foods. In order to absorb nutrition in a balanced way and keep healthy, we should eat a variety of foods. If possible, keep about 10 kinds of main and non-staple foods every day.
6. Come lightly. Some elderly people are heavier, but they don't know that eating too much salt will increase the burden on the heart and kidneys, which will easily lead to an increase in blood pressure. In order to be healthy, the elderly generally eat 6-8 grams of salt every day.
7. Food should be "rotten". Old people's teeth often loose and fall off, masticatory muscles weaken, digestive juice and digestive enzymes secretion decrease, and gastrointestinal digestive function decreases. So the food should be soft and rotten.
8. The variety of fruits should be rich. Eating all kinds of fruits is rich in water-soluble vitamins and metal trace elements, which plays a great role in maintaining the pH balance of body fluids. In order to keep healthy, you should eat some fruit after every meal.
9. Eat while it's hot. The elderly have poor resistance to cold, such as eating cold food, which will lead to the contraction of blood vessels in the stomach wall and the decrease of blood supply, which will reflexively cause the blood circulation of other viscera to decrease, which is not good for the body. Therefore, the diet of the elderly should be a little hotter, and it is appropriate to eat a lot.
10. Eat slowly. Some old people are used to eating fast food, and swallowing it without chewing it thoroughly is not good for their health over time. Chew slowly, reduce the burden on the stomach and promote digestion. In addition, chewing slowly is also easy to feel full, preventing overeating and affecting your health. Longevity is a hot topic in Asia (Macribiotics), and the key points of a healthy and longevity diet plan are basically concentrated in three aspects: fresh and nutritious food (variety and seasonality); Cooked moderately; Mainly vegetarian. We call this plan a vibrant and long-lived lifestyle plan. Avoid overeating
Nutrition researchers believe that the best way to live a long life is to avoid overeating. How much you eat is judged by how you feel half an hour after eating. If you feel full, you have eaten too much. Don't eat to some extent next time. Ongoing research shows that when the food intake of animals (such as mice, rats and even chimpanzees) is reduced to 70% of saturation, life expectancy will increase by 40%, and the risk of degenerative diseases (such as arthritis, cardiovascular diseases, Alzheimer's disease, various cancers, etc.) will increase. ) reduced.
In short, we should give priority to low-calorie foods, which should contain a proper amount of protein and provide a large number of nutrients that are easily absorbed and utilized by the human body; Only eat when you are really hungry, and ensure that every meal is high-quality food. If you want to reduce the overall calorie intake level, you can try fasting, one day a week and three days a month. Fasting is not eating nothing, but taking fruit and vegetable juice and rice soup as the energy source for the whole day.
Note: Weakness requires fasting treatment under the supervision of professionals.
Food composition of longevity diet:
● Whole grains such as brown rice and selenium-enriched rice.
Moderately cooked vegetables-especially brightly colored vegetables, such as broccoli, carrots and pumpkins.
All kinds of beans and their products, such as mung beans, black beans, red beans, soybeans, tofu, miso, fermented beans, etc.
● Seaweed
● Fruits and nuts.
● Fish
Low amount of yogurt and cheese.
Foods that should be avoided
● Sweet food
● Refined flour and refined food.
● Livestock meat and poultry
Jam, preserved fruit or a large number of processed fruits (such as baked apples and fruit salads). )
Studies have shown that foods in longevity diet are rich in plant nutrients or food ingredients that have been proved to be beneficial to health, such as vitamins A, C, E and B, carotenoids, bioflavonoids and so on. These substances have antioxidant properties, which can protect the health of cardiovascular system and help fight cancer. At the same time, it also provides rich minerals such as calcium, zinc and selenium to maintain bones, immune system and reproductive system.
Blindly vegetarianism is not good for the elderly.
In life, many elderly people always stay away from meat dishes because they are afraid of hyperlipidemia, and sometimes they want to play with "rich food", but for the sake of "health", they have to restrain their desires. In fact, blind vegetarianism is also extremely harmful to the health of the elderly, which will lead to many hazards.
First, increase the incidence of cardiovascular diseases.
Long-term vegetarian diet can lead to hypocholesterolemia. Cholesterol is an indispensable nutrient for human body, and it is also the material basis of human cell membrane, sex hormones and cortisol, which plays an important role in the activity of white blood cells. Studies have shown that when the cholesterol content in the blood of elderly women is too low, the mortality rate will increase by four times, and the increase in the incidence of coronary heart disease is an important reason. Researchers in Japan and Italy, when investigating the incidence of stroke in northern and southern residents, found that southern residents often eat foods rich in cholesterol, such as fat, but people suffering from stroke eat less of these so-called "harmful" foods than northerners. Low cholesterol can easily lead to cerebral hemorrhagic stroke, because people who lack cholesterol obviously increase the fragility of blood vessels and are prone to rupture and bleeding, especially in the case of high blood pressure.
Second, increase the incidence of depression.
The proportion of elderly people suffering from depression is much higher than that of young and middle-aged people. This is not only related to the decline of social adaptability caused by aging, but also to the increase of various adverse events in life (such as widowhood, retirement, illness, etc.). ) when people get old, it is also related to the diet structure of the elderly. According to foreign medical research, the elderly who have been vegetarian for a long time or have an unreasonable combination of vegetarian and vegetarian foods have a higher relative risk of depression because of their low serum cholesterol content. After investigation, the researchers found that among the elderly with hypocholesterolemia, 16% of people over 70 years old have obvious depressive symptoms, and 14% of people over 80 years old are at risk because of depression. Their explanation is that low cholesterol can accelerate the intake of serotonin in the brain, and serotonin has obvious inhibitory effect on the function of the central nervous system, so hypocholesterolemia directly leads to or accelerates the occurrence of senile depression.
Third, increase the incidence of tumors.
Long-term vegetarians often show insufficient intake of protein. Many vegetarians mainly get protein from rice and flour. Protein is of poor quality in this kind of food. If consumers do not pay attention to the high-quality beans in protein, protein deficiency will occur. Protein deficiency will make people weak, reduce disease resistance, and lead to various diseases, including malignant tumors, especially digestive tract tumors. Medical research has proved that protein deficiency is a risk factor for gastric cancer. Animal experiments have found that eating high-protein feed can reduce the synthesis of nitrosamine carcinogens in the stomach. This shows that it is necessary for the elderly to increase protein appropriately. Lean pork, beef, mutton, chicken, duck, fish and seafood are all rich in protein. Eggs and milk are the best products rich in protein. Vitamins are called "cancer pioneers". Animal food is rich in vitamins, especially fat-soluble vitamins. For example, animal liver, egg yolk, cream, shrimp, crab and hairtail have higher vitamin A content. If the body lacks vitamin A, it is prone to skin cancer, oral cancer, lung cancer and so on. In addition, long-term vegetarian diet will lead to riboflavin (vitamin B2) deficiency, which is not conducive to cancer prevention. Foods containing a lot of riboflavin include animal liver, kidney, milk, beans, eggs, mushrooms and so on.
Fourth, affect the sexual function of the elderly.
A study by the University of Massachusetts School of Medicine found that men who consume too little protein will also have lower testosterone secretion, which will directly affect their sexual ability. Vegetarians and some elderly people who have lost their teeth or lost their appetite and eat less meat are the most prone to this situation, because meat is the main source of protein. Longcope, the doctor in charge of this research, explained that the lack of protein in the elderly will increase the secretion of globulin, which will hinder sex hormones and thus reduce the production of testosterone. Testosterone deficiency will not only affect sexual ability, but also reduce the number of red blood cells, lead to osteoporosis and affect muscle growth.
Eating snacks in moderation is good for the health of the elderly.
Generally speaking, snacks are the patent of young people and are often not linked to the elderly. According to the data of American National Health and Nutrition Survey, the elderly over 65 eat healthy snacks, which helps to supplement energy and nutrition and is beneficial to their health. Experts summarized a list of snacks for the elderly:
1, poor sleep: you can drink a glass of warm milk or eat two walnuts before going to bed, and the calcium and magnesium in them help you sleep.
2, memory loss: eat some nuts (walnuts, hazelnuts, almonds, melon seeds, peanuts and so on. ) contains more trace elements and unsaturated fatty acids, which is beneficial to brain and intelligence.
3, diabetic patients: should choose low-glycemic index foods, such as low-fat milk, whole wheat bread, buckwheat noodles, black rice porridge, cucumbers, tomatoes and so on.
4. Hypertensive patients: You can eat some fruits with high potassium content between meals, such as oranges, apples, bananas and cantaloupes, or snacks such as soybean milk, sweet potatoes and boiled potatoes, which can supplement calories and regulate blood pressure, killing two birds with one stone.
5, arteriosclerosis patients: you can often eat some foods rich in vitamin C and antioxidants, such as jujube, kiwi, grapefruit, raisins and so on. , increase blood vessel elasticity. 1, many people mistakenly think that dim lighting is suitable for the elderly and can convey a sense of peace. Actually, it's not. The lighting of the elderly rooms should have bright main light sources and some point light sources. There is no need to install spotlights on bookshelves, desks or loungers, which are too dazzling and not suitable for the reading habits of the elderly.
2. The elderly housing materials should pay attention to environmental protection. Although all the decoration should be environmentally friendly, it puts forward stricter requirements for the housing of the elderly and children. For example, the environmental protection standards are the same as those of schools and kindergartens. Special attention should be paid to the environmental protection standards of paints and panel furniture used in old people's houses, such as "VOC" when choosing paints.
Try to avoid beating around the bush in the old people's room. The moving line design of the room should be smooth and reasonable. Don't beat around the bush from entering the room to going to bed, going to the toilet and going to the desk.
3, the storage height is within reach. The old man has a lot of things to store. You can make a special display wall (frame) to display commemorative items. If there is no special demand, it should also be stored.
4. It is best to have a telephone in the bathroom. In addition to anti-skid, toilets should also be used. There should be seats and handrails in the shower area. If conditions permit, it is best to install a telephone. In terms of anti-slip, in addition to making anti-slip texture, you can also make grooves around the shower area to let the water flow away, reducing the possibility of slipping, and you can also lay anti-slip mats.
5, the wardrobe into the wall increases the use area of the elderly room, dark shading cloth can let the owner have a good sleeping environment. The size and style of cabinets are exquisite. Simple chest of drawers is most suitable for the use habits of the elderly. At the same time, it is not convenient for the elderly to climb or bend over. The height of cabinets and drawers should be controlled at 80- 150 cm. Just reach out and you don't have to climb up and down. If you want to make use of space, you can jack up the wardrobe, but you must let young people do it when you take things.
6. The design of rooms for the elderly has special requirements. For example, children's rooms should be painted with the highest level of environmental protection, and the furniture has no sharp edges and corners. The bathroom should pay special attention to anti-skid and install telephones. Parents can call their children as soon as necessary.
7. The old people's rooms face the garden, and the ground is pitted, which is comfortable and safe. The most intimate thing is the low stool with cushion, and the old people sit down and stand up. The corners of furniture should be rounded, the lines should be simple and generous, and the shape should be steady and solid. The waist of the elderly is often bad, and the hard fabric sofa is more in line with the health needs of the elderly. If it is solid wood furniture, you can add a cushion on it.