Lecture notes on health for the elderly Part I
China Citizen's Health Literacy Announcement is the first government announcement in the field of health education in China and the first government document defining citizens' health literacy in the world. At present, the government documents defining other literacy contents of citizens at home and abroad have not been retrieved. At present, the definition of health literacy refers to the ability of individuals to obtain, understand and process basic health information or services, and use these information and services to make correct decisions to maintain and promote health. Today, what we are going to learn is a part of 66 pieces of knowledge about civic literacy, and 66 pieces of knowledge about health literacy will be taught to you one after another.
First of all, let's understand the definition of health: health is not just the absence of disease or weakness, but a perfect state of physical, psychological and social adaptation. This definition reminds people that health is not only disease-free and infirm, but also involves physical, psychological and social adaptation.
Good health: good health and good function of human organs; Mental health: refers to being able to correctly evaluate yourself, cope with the pressure in life, work normally and make your own contribution to society; The intact state of social adaptation refers to maintaining the balance and coordination between individuals and the environment, society and interpersonal communication through self-regulation.
A healthy lifestyle refers to habitual behaviors that are beneficial to health. Mainly manifested in the law of life, no bad habits, personal hygiene, environmental hygiene, food hygiene, science, not superstition, usually pay attention to health care, get medical treatment in time when you are sick, and actively participate in healthy and beneficial cultural and sports activities and social activities.
A healthy lifestyle mainly includes four aspects: reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance.
First, a reasonable diet.
A reasonable diet refers to a diet that can provide comprehensive and balanced nutrition. A variety of foods can meet various nutritional needs of the human body, achieve reasonable nutrition and promote health. The Dietary Guide for China Residents issued by the Ministry of Health provides authoritative guidance for reasonable diet.
(a) diet should be based on cereals, eat more vegetables, fruits and potatoes, pay attention to the collocation of meat and vegetables.
Cereal is the main part of China residents' traditional diet, the best basic food for human beings and the most economical energy. A cereal-based diet can not only provide enough energy, but also avoid excessive fat intake, which is conducive to preventing cardiovascular and cerebrovascular diseases, diabetes and cancer. The Dietary Guide for China Residents points out that adults should consume 250 ~ 400g of cereal every day. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber and various vitamins and minerals. Vegetables, fruits and potatoes play an important role in keeping healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. According to the dietary guidelines of China residents, adults eat 300-500g vegetables and 200-400g fruits every day. Food can be divided into five categories: cereals (rice, flour, miscellaneous grains, etc. ) and potatoes, animal foods (meat, poultry, fish, milk, eggs, etc. ), beans and nuts (soybeans, other dried beans, peanuts, walnuts, etc. ), vegetables and fruits, pure energy food (animal and vegetable oil, starch, sugar, wine, etc. ) The nutrients contained in various foods are not exactly the same. Every food can provide at least one nutrient, and no natural food can provide all the nutrients needed by the human body. A diet consisting of a variety of foods can meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion.
(two) regular consumption of milk, beans and their products.
Milk food is an excellent source of dietary calcium because of its complete nutrients, appropriate proportion of nutrients and easy digestion and absorption. Drinking milk for children and adolescents is beneficial to growth and bone health, thus delaying the age of osteoporosis in adulthood; Drinking milk for middle-aged and elderly people can reduce bone loss and is beneficial to bone health. It is suggested that each person should drink 300 grams of milk or equivalent dairy products every day. Those with hyperlipidemia and overweight and obesity tendency should choose fat-reduced, low-fat, skim milk and its products. Soybean is rich in high-quality protein, essential fatty acids, B vitamins, vitamin E, dietary fiber and other nutrients, as well as phytochemicals needed by human body such as phospholipids, oligosaccharides, isoflavones and phytosterols. Eating more soybeans and their products can not only increase the intake of high-quality protein, but also prevent the adverse effects of eating too much meat. It is suggested that each person should consume 30 ~ 50g soybeans or a considerable amount of bean products every day.
(3) The diet should be light and less salt.
Excessive intake of edible oil and salt is a common dietary problem for urban and rural residents in China. Excessive salt intake is closely related to the prevalence of hypertension. Fat is one of the important sources of human energy, but excessive fat intake will increase the risk of chronic diseases such as obesity, hyperlipidemia and atherosclerosis. We should develop the habit of light and salty diet, that is, the diet should not be too greasy or salty, and we should not eat too much animal food and fried, smoked and pickled food. It is suggested that the amount of edible oil per person per day should not exceed 25 grams; The intake of salt should not exceed 6 grams (including the salt content in soy sauce, pickles and sauces).
Second, moderate exercise.
Moderate exercise means that the way and amount of exercise are suitable for the individual's physical condition, and exercise is beneficial, and persistence is the key. Exercise moderately, and choose the exercise mode, intensity and amount that suits you. Healthy people can control the intensity of exercise according to their heart rate during exercise, which should generally reach 150 ~ 170 (times) per minute minus their age, and exercise at least three times a week.
(a) to maintain a normal weight, to avoid overweight and obesity.
Whether the weight is normal or not can be judged by the body mass index (BMI). The normal weight of adults means that the body mass index is between18.5 and 23.9 kg/m2. The formula is body mass index = weight (kg)/height (m) 2. Overweight and obesity are one of the main reasons for the increased incidence of cardiovascular diseases, diabetes and some tumors. Food intake and exercise are two main factors to maintain a healthy weight. Food provides human energy, and exercise consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, increase weight and cause overweight or obesity; On the contrary, if you don't eat enough, you may be underweight or thin due to lack of energy. Overweight and underweight are both unhealthy manifestations, which are easy to suffer from many diseases and shorten life expectancy. Therefore, it is necessary to maintain the balance between food intake and exercise, so that the energy provided by various foods can not only meet the needs of the body, but also cause excess energy in the body and keep the weight within a suitable range.
(2) combine work and rest, and ensure 7 to 8 hours of sleep every day.
Any life activity has its own inherent rhythm. A regular life is very important for health. Pay attention to the combination of work and rest and have a proper life. Work, study, entertainment, rest and sleep should be carried out according to the rules of work and rest. The average adult should ensure 7-8 hours of sleep every day, and insufficient sleep time is not conducive to health.
Third, quit smoking and limit alcohol.
Smoking and passive smoking can lead to cancer, cardiovascular diseases, respiratory diseases and other diseases.
Tobacco smoke contains more than 4000 kinds of chemicals, including dozens of carcinogens and harmful substances such as carbon monoxide. Smoking will damage almost all organs of the body and lead to many diseases, such as cancer, coronary heart disease, chronic obstructive pulmonary disease, cataract, erectile dysfunction and osteoporosis. Compared with non-smokers, the death risk of lung cancer, coronary heart disease and chronic obstructive pulmonary disease increased by 6 ~ 13 times, 2 times and 12 ~ 13 times respectively. Tobacco smoke not only harms the health of smokers, but also threatens non-smokers exposed to second-hand smoke. Passive smoking increases the risk of lung cancer by about 20% and coronary heart disease by about 30%. According to statistics, the number of people who die of smoking-related diseases in China exceeds 654.38+0 million each year, accounting for 654.38+0.2% of the total number of deaths. Many chronic diseases caused by smoking have brought a heavy burden to the whole society.
The sooner you quit smoking, the better. It's never too late to quit smoking.
The sooner smokers give up smoking, the better. It's never too late to quit smoking. As long as they have the motivation to quit smoking and master certain skills, they can completely quit smoking. Quitting smoking before the age of 35 can reduce the probability of heart disease caused by smoking by 90%. Quitting smoking before the age of 59, the probability of death within 15 is only half that of continuous smokers. Even if you quit smoking over the age of 60, your lung cancer mortality rate is still much lower than that of continuing smokers. No matter how long you smoke, you should give up smoking. The sooner you quit smoking, the better. Quitting smoking at any time is good for health and can improve the quality of life.
(3) Drink less and don't drink too much.
Excessive drinking will increase the risk of some diseases and lead to an increase in traffic accidents and violent incidents. It is recommended that adult men drink no more than 25 grams per day and women drink no more than 15 grams per day. .
Liquor is basically a pure energy food and contains no other nutrients. Excessive drinking will reduce appetite and food intake, leading to nutritional deficiency, acute and chronic alcoholism, alcoholic fatty liver and so on. In severe cases, alcoholic cirrhosis even occurs. Excessive drinking will also increase the risk of diseases such as hypertension and stroke, and lead to an increase in traffic accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. Try to drink low alcohol. It is recommended that adult men drink no more than 25 grams per day and adult women drink no more than 15 grams per day. Pregnant women, children and teenagers should not drink alcohol.