Take a nap at noon. A study by Washington University School of Medicine shows that lack of sleep and insomnia increase the risk of Alzheimer's disease. "Good sleep is especially important for the elderly to restore energy, improve memory and enhance immunity." Zhang Shouzi, director of the psychiatric department of Beijing Geriatric Hospital, said that clinically, most patients with poor sleep are accompanied by anxiety and depression. Many elderly people have difficulty sleeping or insomnia, so it is a good way to "charge" at noon.
From a medical point of view, a good sleep needs to meet two points. First, have enough time to sleep for more than 8 hours; The second is quality sleep. Under normal circumstances, you will automatically enter deep sleep after sleeping 1 hour. The longer the deep sleep time, the higher the sleep quality. To ensure high-quality sleep, we should start with the environment. For example, try to create a quiet atmosphere before going to bed, or soak your feet with warm water, drink some milk and drink less strong tea in the afternoon.
2. Do more aerobic exercise. Gao Yanan, deputy director of the Rehabilitation Center of Beijing Geriatric Hospital, said that the elderly should focus on aerobic exercise, which can fully decompose sugar in the human body, consume fat, improve cardiopulmonary function and enhance resistance. Common aerobic exercises include brisk walking, jogging, swimming, cycling, dancing, aerobics, playing Tai Ji Chuan and so on. Be sure to warm up before exercise, don't stop suddenly after exercise, and leave a buffer stage for your body. Choose a flat and dry ground and wear shoes with anti-slip function. If you have discomfort symptoms such as palpitation, chest tightness, headache and dizziness during exercise, you should stop immediately. If you still don't feel relieved after a short rest, you should seek medical advice in time.
3. Pay attention to prevent falling. With the increase of age, the balance ability and stability of the elderly decrease, the coordination ability becomes worse, and the probability of falling increases. At the same time, due to the decline of bone strength, many elderly people have osteoporosis problems and are prone to fracture after falling. Song Yuetao, executive deputy director of the Institute of Geriatrics Clinical and Rehabilitation, Beijing Geriatric Hospital, suggested that it is best for the elderly not to do things that they can't do, such as lifting heavy objects, stepping on chairs or ladders to take things from heights; Wear suitable shoes and pants, not too long pants and shoes with inappropriate size, and use little or no lace-up supplies; When you go up and down the stairs by yourself, you must pay attention to the last step or two. It's easy to trip over the last step or two when going upstairs, and it's easy to step on the last step or two when going downstairs.
If you accidentally fall down and it is difficult to get up, you should try to get up in the following ways: if you land on your back, bend your legs and move your hips to a chair or bed with blankets and cushions to make yourself more comfortable; Take a rest, turn over after your body recovers, and let yourself lie prone; Raise your head, hold your hands on the ground, lift your hips, bend your knees, kneel down facing the chair or bed, and hold the chair surface or bed surface with your hands; Try to stand up and lean on a chair or bed; See a doctor as soon as possible after that.
4. One egg per day/kloc-0. Protein is an essential nutrient for human body. If intake is insufficient, all physiological functions of the body will be affected. It is found that the protein absorption rate of people over 60 is only 1/3 of that of young people, and the elderly should pay more attention to supplementing protein. Ji Changzhen, deputy director of the Nutrition Department of Beijing Geriatric Hospital, said that the protein of eggs is easily absorbed by the human body, and the rich minerals, vitamins and lecithin in egg yolk are also necessary for the elderly. "Eating eggs will raise cholesterol" is a complete misunderstanding, and ordinary people must not give up eating because of choking. In the daily diet, it is recommended that the elderly eat an egg every day, including egg white and yolk. Old people with high cholesterol should eat half.
5. Steamed fish three times a week. Ji Changzhen said that although the content of protein in fish is not particularly high, it is very close to the amino acid pattern of human body, and compared with beef and mutton, fish is thinner and more easily absorbed by human body. Gastrointestinal digestive function is weakened in the elderly. Eating fish in moderation not only meets the nutritional needs of the body, but also does not burden the stomach. In addition, fish is low in fat, but high in vitamin A and vitamin D.. For the elderly with insufficient sunshine, eating fish also helps to supplement calcium.
The latest edition of Dietary Guidelines for China Residents suggests that adults should eat 40 ~ 75g of aquatic products (fish and shrimp) every day. Ji Changzhen reminded that if you can't eat fish every day, eat it at least three times a week. In addition, due to the poor chewing function of the elderly, the cooking method should be mainly boiling and stewing, and the amount of oil used for steaming fish is small, so the nutritional value can be retained to the maximum extent. It should be reminded that the elderly feel that their functions are relatively poor. Pay attention to safety when eating fish, chew slowly and choose fish with few bones, such as perch and cod.
6. Have a physical examination every six months. Ma Yi, director of the Physical Examination Center of Beijing Geriatric Hospital, said that regular physical examination helps to understand the risk factors affecting health and achieve early intervention and early treatment. Elderly people with chronic diseases such as hypertension and diabetes can be screened for complications through regular physical examination; To evaluate the effect of drug treatment and the influence of toxic and side effects on the body, and then adjust the medication.
It is suggested that the elderly should have a physical examination every six months: healthy people over 60 years old; People with chronic non-communicable diseases, continuous medication, family history of genetic diseases and malnutrition; According to the results of the latest physical examination, blood pressure, blood sugar and blood lipid are at critical values or suspicious space-occupying lesions are found but not clinically diagnosed; Identify high-risk groups with certain diseases through health assessment and other methods; Old people who often feel unwell and have decreased function.
7. Take the first aid card with you. Many elderly people suffer from chronic diseases, and for them, going out is the most afraid of sudden onset. If you carry the first aid card with you, the rescuer will quickly understand the medical history and use the medicine correctly, so as to get more timely and effective treatment. Hu, deputy director of the emergency department of Beijing Geriatric Hospital, said that elderly people with the following diseases need to prepare emergency cards: 1. Coronary heart disease and hypertension. Patients are prone to angina pectoris or acute myocardial infarction. At the onset of the disease, the rescuer can give sublingual nitroglycerin tablets according to the information of the first aid card, so as to strive for the rescue time and improve the survival rate for the patient's follow-up medical treatment. 2. Diabetes. Old people who use insulin and take hypoglycemic drugs will be unconscious or even unconscious when hypoglycemia occurs. Rescuers can feed sugar water and food according to the first aid card to alleviate the illness. 3. asthma. Acute attack of asthma can cause severe dyspnea, which may be fatal if not treated in time. If the rescuer knows the condition through the first aid card, inhaling drugs can dilate the bronchi and relieve the condition.
The first aid card should be made of hard and wear-resistant paper, and the size should be convenient to carry around. It should be placed where it is easy to take out. The three-character font of "first aid card" should be clear and eye-catching, including the disease, possible symptoms, suggested first aid measures, my blood type, the name of allergic drugs if there is drug allergy, etc. At the end of the card, please indicate my name, age, home phone number and home address. In addition to cards, it is best for the elderly to take some first-aid drugs and food with them when they go out, such as nitroglycerin, asthma spray, candy and biscuits. In case of emergency.
8. Travel once a year. Many old people do nothing after retirement, feel depressed and lose their value. From the psychological point of view of the elderly, choosing travel and travel is the channel to communicate with the society again. Wei, chief physician of mental health department of Beijing Geriatric Hospital, said that tourism can not only relax and cultivate sentiment, but also be an effective way to relieve loneliness and mood. Besides, during my trip, I will make some new friends with similar interests. Talking and laughing can make my mood more comfortable and is very beneficial to my physical and mental health. It is recommended that the elderly choose a healthy way to travel. ▲