1. sunbathing
Sunshine is a kind of wealth, which is good for your health. "Everything depends on sunshine." Human health is also inseparable from sunshine, especially for the elderly. Regular sunbathing is not only good for health, but also refreshing.
What are the benefits of sunshine to people? Chinese medicine experts believe that sunbathing can warm the yang and stimulate human meridians. Promote blood circulation and dredge meridians. Modern medical research has found that ultraviolet rays in sunlight can improve the activity of human immune cells and enhance human immunity; Sunlight can help the human body to synthesize vitamin D, thus effectively promoting the absorption of calcium and enhancing bone health; Ultraviolet rays in sunlight are natural "bactericides", which can effectively kill bacteria and viruses.
Sunbathing is a good way for the health of the elderly. Because the elderly are getting older, their immunity is declining, their bones are easy to loosen and their spirits are easy to fatigue. Sunbathing can effectively avoid these situations. However, Sun also has some attention.
Sunshine time should also be controlled. The best time for the elderly to bask in the sun is before 10 in the morning and after 4 pm. There are more ultraviolet rays in the sun during these two periods, which can promote the body to store a large amount of vitamin D, help prevent osteoporosis and effectively improve the symptoms of the elderly.
The time spent in the sun should not be too long, generally 20-30 minutes at a time, with a slight redness and a warm feeling. During sunbathing, try not to let the sun shine directly on your eyes to avoid damaging your retina; It is best not to bask in the sun through the glass window, because glass will block the ultraviolet rays in the sun and reduce the role of the sun.
In addition to sunbathing regularly, we should also make full use of the disinfection and sterilization function of the sun, and often sunbathe our bedding, clothes and daily utensils to eliminate all kinds of pathogenic factors that may harm the human body.
Get up slowly
The elderly suffer from cardiovascular and cerebrovascular diseases, such as hypertension, arteriosclerosis, hyperlipidemia and diabetes. Moreover, the cerebrovascular elasticity and diastolic function are poor, which is easy to cause cerebral ischemia. Medical experts pointed out that when people sleep in the middle of the night, because of low metabolism, less activity, relatively slow blood flow and relatively low blood pressure, nerves, muscles and other organs are in a relaxed and calm state. At this time, if you are awake but don't worry when you wake up, you will not only get hurt easily, but also have low blood pressure and slow blood flow because of lying on your back for a long time, which is more dangerous. If you suddenly change your posture from supine to standing, it may lead to transient cerebral ischemia. Light is dizzy, but heavy is unstable; If you are heavy, you will fall to the ground.
Therefore, after the elderly wake up, don't get out of bed immediately, but lie in bed for a while and then get up slowly to avoid sudden changes in blood pressure. The incidence of coronary heart disease in elderly obese people is 2-5 times that of normal weight people.
Statistics show that the incidence of diabetes is 6~9 times that of normal weight population. The incidence of hyperlipidemia, hypertension, cerebrovascular disease, gout, gallstones, fatty liver and other diseases has also increased significantly. Obesity can also cause the elderly to be bulky and inconvenient to move, which brings them a lot of trouble.
3. Pay attention to monitoring weight
For example, obese elderly people are not easy to dissipate heat. In summer, I am afraid of heat, sweating, heatstroke and heat rash. The fat accumulated in the abdomen will push the diaphragm upward, which will not only oppress the heart, but also hinder the breathing movement. So when they walk, go upstairs, or even have a slight activity, they will be panting, their hearts will beat faster, and they will often sweat.
Specifically, the obesity of the elderly mainly comes from bad eating habits and living habits. Some families like to eat fried food, such as fried cakes, fried dough sticks and fried noodles. So they eat excess fat; Some families like to add sugar to their diet, such as sweet and sour fish and sugar porridge. Sugar can also be converted into fat in the liver. Some old people have the habit of drinking at night, and sleep when they drink too much; Some old people sit on the sofa and watch TV when they are free. This "comfortable" lifestyle will make people unconsciously gain weight.
Rub your face and ears to make your face rosy and healthy.
Many people have this experience. If you wipe your face when you feel tired, you will feel energetic immediately. It turns out that rubbing face can stimulate facial acupoints, which is a health care exercise to promote human health. The method of rubbing your face is very simple. Not limited by time and place. You can rub your face if you are tired, sleepy or uncomfortable. It doesn't need any other tools, just one hand. Those old people usually rub their faces with hot hands first and then with hot hands. Sometimes from top to bottom, sometimes from bottom to top, they rub their chin, mouth, nose, eyes, forehead, temples and cheeks every time. This process can be fast or slow, as long as you feel comfortable.
In addition, rubbing the face requires the shoulder joint to lift and move up and down, which is a good way to exercise the shoulder joint and prevent and treat scapulohumeral periarthritis. Sometimes rubbing your face for too long can cause shoulder pain. At this time, you might as well have a rest. Medical care must be done according to one's ability. Too tired to hurt yourself, you lose the original intention of keeping in good health.
Rub your face and your ears. Chinese medicine believes that the ear is the place where the meridians of the whole body meet. "Ear is the place where blood vessels gather, and the the twelve meridians of the internal organs is in the ear". All parts of the human body are closely related to the auricle through meridians. Massage the auricle can open the whole body meridians and activate the body organs, especially the kidneys. "The mouth of the kidney is in the ear", and rubbing the ear often is the conditioning and maintenance of the kidney, and the kidney is mainly bone in the body. The kidney has strong renal function, and the bone is bound to be strong, so the symptoms of osteoporosis will not appear.
The method of ear massage is also simple. First, lift and pull the tip of the ear, rub the upper part of the ear with your thumb and forefinger and pull it outward. Then press the thumb and forefinger up and down along the helix to make it warm, and then pull the ear outward 15-20 times.