It is said that "autumn is the golden time for health preservation". In September, health care became a hot topic. For the elderly, their physical fitness is not as good as before, and their working hours and living habits will also change. Therefore, there are four important periods of health care, which are called the golden age of health care for the elderly. Then, in these four important golden periods, how to keep healthy scientifically? Hu Taohong, chief physician of Cardiovascular Department of Rocket Army Characteristic Medical Center, gives you advice.
Take a walk: one hour after dinner.
Walking after meals is the choice of many old people. Because walking after meals can promote gastrointestinal peristalsis, improve the respiratory system, promote blood circulation, and regulate the spirit. But rest for half an hour to an hour before walking. Do simple warm-up before walking, such as rubbing hands and feet, raising arms, stretching bones and muscles, etc. Walking posture is also important. Hold your head up and hold your chest high to avoid pressing your chest and affecting your heart function. Not to mention not taking big steps, walking too fast and too fast. Touch the ground with your heel first. At the same time, your arms should swing back and forth vigorously with the rhythm of walking. The route should be straight. Don't walk on rugged roads and narrow roads, and don't walk backwards with your hands behind your back. Pay special attention to avoid falling, especially for the elderly with cardiovascular and cerebrovascular diseases. Take a walk for 30-40 minutes, not more than an hour. If you feel uncomfortable, tired or slightly dizzy, stop and have a rest immediately.
Foot bath: 9 pm
Soaking your feet at nine o'clock in the evening, after the body heat increases, the blood vessels in the body will expand, which is conducive to promoting blood circulation, thus promoting blood circulation in the body. At the same time, nerves that have been nervous for a day during the day can be completely relaxed by soaking their feet. Don't soak your feet in the plastic bucket. It's better to soak your feet in a deeper bucket, which makes it easier to keep warm and close to your body. When soaking feet, the water temperature should not be too hot or too cold, generally at 40℃-45℃. To completely submerge the instep with water, the foot soaking time should not be too long, because the old people soak their feet for too long, which is easy to cause symptoms such as sweating and palpitation. The best time to soak their feet is 20-25 minutes. People with diabetes and sensitive skin should pay attention to the fact that water with too high temperature can easily lead to burns because it is insensitive to external stimuli. After soaking feet, foot massage will be more conducive to blood circulation in the body.
Bathing: 90 minutes before going to bed
Drink a cup of warm water about 150 ml before taking a bath, because the elderly tend to sweat a lot when taking a bath, and the water in the blood also decreases a lot, which leads to an increase in blood viscosity. The bathing time should be controlled within 15 minutes, because the bathing room is closed and humid, and there is more steam. If the time is too long, it will easily lead to telangiectasia and brain tissue hypoxia and ischemia. Angina pectoris and cerebral hemorrhage are both diseases with high incidence in summer. The bath water temperature should not be too high, preferably around 40℃, and warm water at 40℃ is the easiest to eliminate fatigue. Old people like to rub hard in the shower, and they have to rub out "mud" to feel clean. I take a bath every day in summer. It is totally unnecessary to take a bath every day, otherwise it will only hurt or even age my skin. Don't lock the door after entering the bathroom, because the elderly have poor balance ability, and most of them have diseases such as heart disease and high blood pressure. In addition, the bathroom is small and the ground is slippery, which is prone to danger. Therefore, it is best to install frosted or brown glass windows. Once an accident happens, outsiders can reach in and open the door lock in time for rescue.
Brush your teeth: half an hour after meals.
Many people like to brush their teeth immediately after meals, thinking it is good for oral health. In fact, brushing your teeth immediately after meals is harmful to your teeth health. Because there is a layer of enamel on the surface of the crown, the enamel will soften just after eating, especially after eating acidic food. Brushing your teeth immediately at this time will cause enamel damage. Over time, the enamel of teeth will gradually decrease, and it is easy to suffer from tooth allergies. When eating, teeth will have symptoms of acid and pain. Therefore, for the elderly, gargling with clear water after meals and brushing teeth after half an hour can prevent dental caries. But you should pay attention to four points when brushing your teeth after meals. First, use a soft toothbrush. The second is to use fluoride toothpaste, in which fluoride ions can enhance the acid resistance of enamel; The third is to pay attention to brushing your teeth, not too hard; Fourth, the brushing time should not be too short, at least 3 minutes. The toothbrush should circulate back and forth in your mouth, and don't always brush a certain part.
Text/Mo Peng (Rocket Army Secret Service Medical Center)