Dietary fiber contributes to the health of the elderly. It can enhance the intestinal function, reduce the risk of heart disease, type 2 diabetes and cancer, and lower the cholesterol level. Experts say that men and women over 50 should consume 30 grams and 2 1 gram of dietary fiber every day, respectively. Dietary changes can be gradual, starting with small changes. For example, if you drink orange juice every day, you might as well eat 1 orange three days a week instead of 1 orange. If you like salty snacks, you might as well replace potato chips with popcorn. In addition, increase the intake of high-fiber foods, such as whole grains, oatmeal, apples, berries and pears; Dried fruits such as raisins, almonds and figs; Broccoli, carrots, peas and other vegetables; There are chickpeas, baked beans, lentils and other beans.

Second, exercise.

First of all, exercise helps to prevent osteoporosis, strengthen bones and muscles, and reduce the risk of falling injuries and disabilities. Even if you fall, strong bones are not easy to break. Second, regular exercise is beneficial to brain health and can prevent Alzheimer's disease.

Many studies show that the elderly who often do simple exercises such as brisk walking have stronger decision-making ability than those who don't like sports. Third, regular exercise helps to improve the condition. Moderate exercise can improve many chronic diseases, from diabetes to heart disease. For these patients, the risk of lack of exercise is greater than the injury caused by exercise.

The exercise of the elderly can vary from person to person. First of all, for most people, walking is the simplest exercise. On most days of the week, you should exercise for at least 30 minutes every day. These 30 minutes can also be dispersed, such as walking twice a day 15 minutes, or exercising three times a day 10 minutes. Secondly, finding a partner (friends and relatives, even pets) to exercise together is easier to persevere.

Third, exercise methods can be diversified. Planting flowers and grass, dancing, fishing or swimming are all good sports.

In addition, when it comes to the disease prevention habits of the elderly, it is important to strengthen muscle strength. Weight lifting (dumbbells, books, bottled water, etc.). ) Training can be gradually increased. You can lift weights while watching TV.

The enhancement of the elderly's ability to control the center of gravity is inseparable from lower limb strength exercise. Old people can stand upright, shake their bodies back and forth, and turn their toes and heels in circles. This can exercise the lower limb muscles of the elderly and achieve the purpose of controlling the center of gravity. When exercising, the old man can face the bed with his back against the wall or be protected by someone in front.