(1) Eat more frequently and eat less: The digestive function of the elderly is gradually declining, making it difficult to digest and absorb all the food they eat. If they eat too much at every meal, it will easily lead to indigestion and increase the burden on the heart and kidneys. However, if you eat too little, the daily intake of nutrients is difficult to meet the normal consumption of the body, and you are prone to hunger, dizziness, fatigue, stomach pain and other discomfort. Therefore, it is best to eat less and more meals, 4-5 meals a day, and eat 70% to 80% full for each meal. People with stomach, intestine, pancreas, gallbladder and heart diseases and fat people should pay more attention.
(2) Swallow saliva frequently: saliva is a very precious liquid nutrient, and a person can divide it into 1000 ml- 1500 ml every day. Saliva can not only moisten and dilute food, but also help the digestion and absorption of the stomach and kill bacteria entering the mouth. Saliva contains amylase, mucin, globulin, lysozyme, growth hormone and other components. Traditional Chinese medicine believes that frequent swallowing of saliva can irrigate the internal organs, moisten the fur of limbs, enhance the function of spleen and stomach, and promote digestion and absorption, so it is called "swallowing saliva to prolong life". Old people can do "swallowing body fluid" once every morning, at noon and at night, that is, calm down and put their tongues on paper, and slowly swallow the saliva produced in their mouths several times.
(3) Chewing hard: Chewing hard and chewing slowly is not only beneficial to the full absorption of nutrients, but also can make facial muscles exercise and exercise, increase the vitality of cerebral cortex, and prevent premature brain aging and Alzheimer's disease. Because of loose teeth and other reasons, the elderly are not easy to chew food very carefully, but need to chew slowly to facilitate the digestion and absorption of food. In addition, regular chewing also contributes to dental care and delays facial masticatory muscular atrophy.
(4) Talk frequently: The elderly should try to avoid loneliness and silence, and often talk with others to broaden their minds, relax their qi and blood, and be beneficial to their physical and mental health.
In addition to adhering to the above "four industriousness", the elderly should also pay attention to the following "under temptation":
(1) Don't lie for a long time: Chinese medicine believes that people who lie for a long time will be hurt. Old people should keep up with the four seasons, that is, "lying late and getting up early" in spring and summer, "lying early and getting up early" in autumn and "lying early and getting up late" in winter. They shouldn't sleep too little, but the more the better. Usually eight hours is enough. Only a proper amount of sleep can achieve the effect of calming the heart and nourishing qi and prolonging life.
(2) avoid standing for a long time: those who stand for a long time will hurt their muscles and bones. When the elderly stand, their bodies should be natural, stable and straight, their upper limbs droop naturally, they should hold their chests out and abdomen in, their upper bodies should not be tilted, and their lower limbs should be stressed evenly. When the elderly are sedentary or sedentary, there will be stagnation of qi and blood, which will lead to diseases, such as varicose veins in the legs and arthritis in the waist and legs. The qi and blood circulation of the elderly has weakened, and it is necessary to adjust the balance by combining static and dynamic, so it is necessary to sit and walk alternately to exercise the bones and muscles.
(3) Avoid sedentary: Although sedentary is a necessary rest to eliminate fatigue, sedentary will lead to muscle relaxation due to lack of exercise, which will accelerate muscle decline and atrophy over time. This is what Chinese medicine says: "sedentary people hurt meat." Old people often have more leisure time, some often indulge in mahjong tables, some play chess all day, and some are keen on fishing for a long time. If you don't pay attention, it may lead to serious consequences. Therefore, the elderly should take part in outdoor activities more and should not sit too much or too long.
(4) Stop hyperopia: People with hyperopia will be injured by blood. When people get old, their eyesight has already declined. If they use their eyes too much, it will not only damage their visual function, but also consume blood and gas, leading to eye fatigue, dizziness, palpitations and insomnia. Therefore, the time for the elderly over 65 to read books, newspapers, magazines or TV is 1-2 hours, and it is best not to exceed two hours.