The word "1 kang" in the health lecture program for the elderly has the meaning of being strong, strong and complete in ancient times. Definition of modern health: 1948, who clearly defines health as? Health means not only the absence of disease or physical weakness, but also a state of complete physical, psychological and social health? . Protect the good health of the elderly.
There are two main reasons for a person's illness, one is internal cause, that is, genetic factors, and the other is external cause, that is, environmental factors. Internal factors account for 20% of the disease, and external factors account for 80%, so the protection of a person's health can basically be summarized as sixteen words: reasonable diet, moderate exercise, quitting smoking and alcohol, and psychological balance can reduce hypertension by 55%; Stroke and coronary heart disease decreased by 75%; Diabetes is reduced by 50%; Tumor reduction 1/3, life expectancy extension 10 years old, and it doesn't cost much. According to experts' calculation, the cost of cardiovascular disease prevention is 1 yuan, which saves medical expenses.
Pay 100 yuan.
How? 1. Eat regularly and quantitatively in your life, don't overeat, don't do mental work for too long, and have enough lunch break to help make a rest schedule.
2. Develop healthy living habits ① Pay attention to personal hygiene; 2 try your best to do what you can; (3) to maintain the existing life and work skills, such as writing,
Sewing, painting, cycling, etc.
3. Self-care guidance for the elderly, such as breathing exercises? Inhale and exhale through your nose. Does it hurt? Hot compress; Poor sleep? Soak feet before going to bed, drink hot milk, massage, etc. Correct medication methods; ① Stand, sit or lie down while taking medicine to avoid choking; (2) swallow medicinal warm water,
Drink a little water to moisten your mouth before taking the medicine, and drink plenty of water after taking the medicine to avoid the tablets sticking to the esophageal wall, stimulating the esophageal mucosa and affecting the drug absorption; (3) when taking sleeping pills at night, swallow them with hot water to make the drug effect happen faster;
Enrich the content of life, maintain a happy mood, set up an elderly association or an elderly activity center, and run a retirement office? Provide leisure activities and opportunities for making friends for the elderly, and provide medical services such as health consultation and physical examination.
1, reasonable diet: refers to the fact that calories and nutrients meet physiological needs, and the dietary pyramid is implemented, so that the thickness is matched and the diet is diverse.
The diet of the elderly? Ten points?
The food should be fragrant, the quality should be good, the quantity should be less, and the food should be more.
Dishes should be miscellaneous, dishes should be light, rice should be rotten, and fruits should be eaten.
Eat while it is hot, chew slowly and eat reasonably.
One, two, three, four, five, red, yellow, green, white and black.
Red: jujube yellow: soybean green: green vegetables and fruits, green tea white: oatmeal powder, oatmeal black: black fungus and black beans.
? One? A bag of milk supplements protein and calcium. Two? : carbohydrate supplement: 250-450g；; Drink soup: Drinking soup before meals is slim and healthy, and eating soup after meals is fatter. ? Three? Three servings of high protein: one egg, one or two lean meats, and two or two tofu? Four? Four sentences: coarse and fine, neither sweet nor salty, four or five meals, seven or eight full. ? Five? 500g of vegetables and fruits. Eat reasonably, strengthen the body and prevent diseases, drink a glass of water before going to bed to prevent infarction, and drink water in the middle of the night to reduce stroke. 2 cups of warm water in the morning can wash the stomach and prevent diseases. Total amount (unless otherwise specified): 2500ml ~ 3000ml, 8 glasses of water a day. Eat reasonably, keep fit and prevent diseases. Get up early and go to bed early.
Eat and rest the gastrointestinal tract. When people sleep, most organs get a full rest, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract the day before, and gradually enter a state of rest in the morning. If breakfast is eaten too early, it will inevitably cause interference and make the digestive system in a state of fatigue for a long time. Therefore, it is best for the elderly to have breakfast after 8 am.
Reasonable diet, physical fitness and disease prevention, reasonable calcium supplementation in the sun, and strong bones and muscles. Calcium deficiency in the elderly will cause many diseases, the most common being osteoporosis and fracture.
1. The best way to supplement calcium is to take it from food. Foods containing more calcium include milk, eggs, pig bone soup, fish and shrimp, soybeans, radish seedlings, celery and leeks. The ratio of calcium and phosphorus in aquatic products is 1: 1? 1∶2 is the most suitable for calcium absorption, and it is best to eat more products. Don't forget to be jealous when supplementing calcium. Vinegar can react with calcium in food to produce calcium acetate, which is soluble in water and easily absorbed by human body.
2. Regular sunbathing is also a good way to supplement calcium. The sunshine is warm and soft in winter, which is suitable for outdoor sunbathing. Especially from 9: 00 a.m. to 4: 00 p.m. every day, the sunshine is mainly warm and soft infrared rays, which is the prime time to bask in the sun in a day.
Step 2 quit smoking and limit alcohol
★ The harm of smoking
Is the smoke serious? China is a big country of smoking and tobacco production ★ Benefits of quitting smoking.
Experts point out that quitting smoking can prevent 90% of lung cancer.
Expert tip: Quitting smoking at any age is good for your health.
1. Quitting smoking can improve cardiopulmonary function, promote blood circulation and enhance vitality.
2. Quitting smoking can reduce respiratory diseases, and it is not easy to suffer from tracheitis, pneumonia and colds. 3. Quitting smoking can reduce the chance of gastric ulcer.
4. Quitting smoking for three months can gradually restore lung function.
Quitting smoking can make teeth whiter and skin more elastic.
Quit smoking and limit alcohol.
▼ Six-week successful smoking cessation method
Week 1: Review your smoking habits. The second week: change some living habits. Week 3: Start the countdown. Week 4: Quit smoking now.
Week 5: Be sure to stick to it. Week 6: You made it.
3. Sleep and health of the elderly
1、? Have a full breakfast, a good lunch and a small dinner? . Eating too much at dinner will affect sleep. Try to drink less water before going to bed, or urinating will affect sleep. Tea and coffee are stimulants and diuretics and should not be drunk before going to bed. Soaking feet with hot water is good for sleep.
2、? Sleep patterns? Very important. Scientists believe that there is a kind of clock in living things, called biological clock, which is an evolutionary adaptation of living things and a biological rhythm phenomenon. If you don't work and rest on time for a long time, it will interfere with the sleep biological clock, often causing insomnia and easily leading to neurasthenia.
3. Sleeping posture? Stand like a pine, sit like a bell, lie like a bow? . In other words, sleeping on the side with a slight bend is better than lying on your back and lying on your stomach. When lying on your back, putting your hands on your chest is easy to cause nightmares, and falling at the base of your tongue is easy to cause snoring and cough; Sleeping on your stomach will affect your heart and lung function.
4. The height of the pillow should not exceed the distance from the shoulder to the neck on the same side. Without pillows, more blood will flow into the head, and the next morning, the head will swell, the neck will be sore, and the eyes will swell. Most elderly people have neck pain.
Spinal diseases, such as poor neck posture, will aggravate cervical spondylosis and cause headache and upper limb pain.
5. What about insomnia? First, don't be overtaxed, don't be anxious, and have the confidence to cure; Second, find out the cause of insomnia and eliminate it; Third, take medicine under the guidance of a doctor. The dosage should be small but not large, and the course of treatment should be short and not long. Sleeping pills should not be fixed and should be used alternately or intermittently to avoid drug resistance or poisoning. Take the medicine with warm water half an hour before going to bed and go to bed immediately after taking the medicine. Don't drink tea or coffee after meals, don't smoke, and don't take it with alcohol or stimulants. Withdrawal drugs should be gradually reduced.
4, moderate exercise
Walking is the best exercise.
Three words: three, five, seven
? Three? It is best to spend more than three kilometers and thirty minutes at a time.
? Five? Exercise at least 5 times a week.
? Seven? It's moderate exercise. Exercise until your age plus your heartbeat equals 170. Three? Thirty seconds? Three? Thirty minutes?
Get up at night and insist on repeated orders? Thirty seconds? 1. Open your eyes and stay awake for 30 seconds;
2. Sit up for 30 seconds;
Stand by and stay in bed for 30 seconds, and then leave.
5. Psychological balance
Old people should learn to forget three things, forget diseases and troubles, forget yesterday, enjoy today and look forward to tomorrow.
Reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance are the central contents.
Health talk program for the elderly 2 1. Introduction to hypertension
Hypertension means that the systolic blood pressure is greater than or equal to1.40mmhg, the diastolic blood pressure is greater than or equal to 90mmhg, and it is higher than the normal value for three consecutive times on different days. Or have a history of hypertension and are currently using antihypertensive drugs, should also be diagnosed as hypertension.
Hypertension can lead to severe stroke, renal failure, left ventricular hypertrophy, arrhythmia, arteriosclerosis and even sudden death. It can damage the heart, brain and kidney organs? Invisible killer? .
According to the statistics of the national health department, there are more than 654.38 billion hypertensive patients in China, with an annual increase of more than 3 million.
2. Etiology of hypertension
Through epidemiological investigation and experimental research, it is considered that the following factors are related to the increase of blood pressure:
(1) Genetic factors: The probability of children of hypertensive parents suffering from hypertension is significantly higher than the normal blood pressure of parents, which proves the existence of genetic factors.
(2) Dietary factors: too much sodium salt, too much drinking, too much saturated fatty acid or too low ratio of unsaturated fatty acid to fatty acid can all increase blood pressure, while adequate potassium (high content in vegetables, fruits and beans), calcium (dairy products, bean products and meat) and high-quality protein can prevent blood pressure from increasing.
(3) Obesity: Relevant data show that the prevalence of hypertension in overweight and obese people is 2-3 times that of normal weight people.
(4) Psycho-psychological factors: The survey found that the prevalence rate of hypertension in high-stress occupations such as drivers and ticket sellers was as high as 1 1.3%, followed by accountants and statisticians, with the prevalence rate reaching 10.2%, which proved that people engaged in high concentration, nervous and lack of physical activity are prone to hypertension.
(5) Smoking: It has been proved that smoking is one of the three major risk factors of coronary heart disease, and smoking can accelerate the increase of blood pressure caused by atherosclerosis.
3. The manifestations of hypertension
(1) Headache: The painful part is often in the back of the head or temples on both sides, showing pulsating pain, which is the characteristic of hypertensive headache.
(2) Dizziness and insomnia: In addition to headache, many patients are often accompanied by dizziness, tinnitus, insomnia, irritability and other symptoms.
(3) Finger numbness and muscle soreness: Some patients often have finger numbness, neck and back muscle soreness and tension.
4. Precautions for patients with hypertension
(1) Patients who are taking antihypertensive drugs should keep taking them.
(2) Measure blood pressure regularly and insist on long-term stable and effective blood pressure control.
(3) Reduce the intake of sodium salt, and the daily intake of sodium salt should not exceed 6g. At the same time, it can increase the intake of foods with high potassium content.
(4) control weight. Overweight and obesity are the main causes of hypertension. Measuring body mass index (BMI) and reducing weight appropriately can reduce body fat content and blood pressure.
(5) Restrict smoking and drinking.
(6) Keep exercising, reduce psychological pressure, maintain psychological balance and improve a healthy lifestyle. Precautions for exercise are as follows:
5. Matters needing attention in exercise for patients with hypertension
Old people should develop good exercise habits, and it is best to do aerobic exercise, such as walking, jogging, Tai Ji Chuan, cycling and swimming. For the elderly, walking is the best exercise in the world. It advocates walking 10,000 steps every day. Besides walking, there is another sport that is very good and worth popularizing, and that is playing Tai Ji Chuan.
(1) What is the devil's movement time that must be avoided? Every morning at 6: 00-1 1 o'clock. At this time, the burden on the heart and blood vessels is the greatest. After a night's rest, metabolism, excretion and body fluid concentration, blood is the most viscous, sympathetic nerve is the most excited, and vasoconstrictors increase.
Vascular resistance increases, and patients with hypertension and cardiovascular diseases are prone to sudden death.
(2) Don't exercise too much or be too tired, and increase the activity in a step-by-step way.
(3) Pay attention to the surrounding environment and climate: summer: avoid the time when the sun shines at noon; Winter: Keep warm to prevent stroke.
Wear comfortable and sweat-absorbent clothes: It is necessary to choose cotton fabrics and sports shoes.
(4) Choose safe places when exercising, such as parks and schools. Don't exercise in the driveway and on the road.
(5) When exercising, don't eat on an empty stomach to avoid hypoglycemia. It should be 2 hours after dinner.
(6) Stop exercising when you are sick or uncomfortable, and don't exercise when you are hungry or one hour after meals.
(7) Don't stop immediately during the exercise, but follow the steps of the exercise program. But if there is any discomfort during exercise,
It should stop immediately.
6. The diet of patients with hypertension should be taboo:
(1) carbohydrate food:
Suitable for food-rice, porridge, noodles, noodles, Ge Fen, soup, taro and soft beans.
Foods that should be avoided-sweet potatoes (food that produces abdominal qi), dried beans, and biscuits with strong flavor.
(2) protein food-beef, lean pork, white meat fish, eggs, milk, dairy products (whipped cream, yeast milk, ice cream.
Rain, cheese), bean products (tofu, natto, bean powder, oily tofu)
Foods to avoid-high-fat foods (pork belly, ribs, whales, herring, tuna, etc. of cattle and pigs. And processed products (sausages).
(3) high-fat food
Suitable for food-vegetable oil, a little cream, salad dressing.
Foods to avoid-animal oil, lard, bacon, sardines soaked in oil.
(4) Vitamins and mineral foods
Suitable food-vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkins, eggplant and cucumbers) and fruits (apples, oranges, pears, grapes and watermelons).
Seaweed and fungi should be cooked before eating.
Foods to avoid-vegetables containing hard fiber (burdock, bamboo shoots, beans) and vegetables with strong irritation (spicy vegetables, mangosteen, mustard, onion, mustard).
(5) Other foods
Suitable for food-light fragrant tea, yeast milk beverage
Foods that should be avoided-spices (peppers, curry powder), alcoholic beverages, salt-soaked foods (cooked vegetables, cooked roe),
Kimchi, coffee.
Attachment: Foods with the function of lowering blood pressure and stabilizing pressure:
(edible) auricularia auricula
Soak Auricularia auricula in clear water for one night, put it on a drawer and steam it for 1 ~ 2 hours, then add a proper amount of rock sugar, one bowl a day, which can cure hypertension and arteriosclerosis.
water chestnut
Take 30-60g of water chestnut and 30g of jellyfish head (after washing the salt) and make soup. Take it 2-3 times a day to treat hypertension. celery
Patients with headache and head swelling caused by hypertension often eat fresh celery to relieve symptoms.
bottle gourd
Mashing fresh gourd to get juice twice a day, half a cup to one cup each time, has the effect of lowering blood pressure. mung bean
Mung bean has a good dietotherapy effect on patients with hypertension, which not only helps to lower blood pressure, relieve symptoms, but also prevents the increase of blood lipid.
Canned tofu pudding
60 grams of fresh tofu or dried flowers 15 grams can be decocted in water to treat hypertension and nosebleeds.
watermelon peel
Take 9 grams of watermelon Cui Yi and 9 grams of cassia seed and decoct them in water to treat hypertension.
Lotus Plumule
Lotus plumule has the functions of lowering blood pressure and strengthening heart, and is suitable for hypertension, palpitation and insomnia. Usage: take lotus plumule 1 ~ 2g and brew it with boiling water instead of tea.
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