Lecture on health knowledge for the elderly 1 There are two main reasons for a person to get sick. One is the internal cause, that is, genetic factors, and the other is the external cause, that is, environmental factors. Internal factors account for 20% of the disease, and external factors account for 80%, so the protection of a person's health can basically be summarized as sixteen words: reasonable diet, moderate exercise, quitting smoking and alcohol, and psychological balance can reduce hypertension by 55%; Stroke and coronary heart disease decreased by 75%; Diabetes is reduced by 50%; Tumor reduction 1/3, life expectancy extension 10 years old, and it doesn't cost much. According to experts' calculation, the cost of cardiovascular disease prevention is 1 yuan, which saves medical expenses.
Pay 100 yuan.
How? 1. Eat regularly and quantitatively in your life, don't overeat, don't do mental work for too long, and have enough lunch break to help make a rest schedule.
2. Develop healthy living habits ① Pay attention to personal hygiene; 2 try your best to do what you can; (3) to maintain the existing life and work skills, such as writing,
Sewing, painting, cycling, etc.
3. Self-care guidance for the elderly, such as breathing exercises? Inhale and exhale through your nose. Does it hurt? Hot compress; Poor sleep? Soak feet before going to bed, drink hot milk, massage, etc. Correct medication methods; ① Stand, sit or lie down while taking medicine to avoid choking; (2) swallow medicinal warm water,
Drink a little water to moisten your mouth before taking the medicine, and drink plenty of water after taking the medicine to avoid the tablets sticking to the esophageal wall, stimulating the esophageal mucosa and affecting the drug absorption; (3) when taking sleeping pills at night, swallow them with hot water to make the drug effect happen faster;
Enrich the content of life, maintain a happy mood, set up an elderly association or an elderly activity center, and run a retirement office? Provide leisure activities and opportunities for making friends for the elderly, and provide medical services such as health consultation and physical examination.
1, reasonable diet: refers to the fact that calories and nutrients meet physiological needs, and the dietary pyramid is implemented, so that the thickness is matched and the diet is diverse.
The diet of the elderly? Ten points?
The food should be fragrant, the quality should be good, the quantity should be less, and the food should be more.
Dishes should be miscellaneous, dishes should be light, rice should be rotten, and fruits should be eaten.
Eat while it is hot, chew slowly and eat reasonably.
One, two, three, four, five, red, yellow, green, white and black.
Red: jujube yellow: soybean green: green vegetables and fruits, green tea white: oatmeal powder, oatmeal black: black fungus and black beans.
? One? A bag of milk supplements protein and calcium. Two? : carbohydrate supplement: 250-450g；; Drink soup: Drinking soup before meals is slim and healthy, and eating soup after meals is fatter. ? Three? Three servings of high protein: one egg, one or two lean meats, and two or two tofu? Four? Four sentences: coarse and fine, neither sweet nor salty, four or five meals, seven or eight full. ? Five? 500g of vegetables and fruits. Eat reasonably, strengthen the body and prevent diseases, drink a glass of water before going to bed to prevent infarction, and drink water in the middle of the night to reduce stroke. 2 cups of warm water in the morning can wash the stomach and prevent diseases. Total amount (unless otherwise specified): 2500ml ~ 3000ml, 8 glasses of water a day. Eat reasonably, keep fit and prevent diseases. Get up early and go to bed early.
Eat and rest the gastrointestinal tract. When people sleep, most organs get a full rest, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract the day before, and gradually enter a state of rest in the morning. If breakfast is eaten too early, it will inevitably cause interference and make the digestive system in a state of fatigue for a long time. Therefore, it is best for the elderly to have breakfast after 8 am.
Reasonable diet, physical fitness and disease prevention, reasonable calcium supplementation in the sun, and strong bones and muscles. Calcium deficiency in the elderly will cause many diseases, the most common being osteoporosis and fracture.
1. The best way to supplement calcium is to take it from food. Foods containing more calcium include milk, eggs, pig bone soup, fish and shrimp, soybeans, radish seedlings, celery and leeks. The ratio of calcium and phosphorus in aquatic products is 1: 1? 1∶2 is the most suitable for calcium absorption, and it is best to eat more products. Don't forget to be jealous when supplementing calcium. Vinegar can react with calcium in food to produce calcium acetate, which is soluble in water and easily absorbed by human body.
2. Regular sunbathing is also a good way to supplement calcium. The sunshine is warm and soft in winter, which is suitable for outdoor sunbathing. Especially from 9: 00 a.m. to 4: 00 p.m. every day, the sunshine is mainly warm and soft infrared rays, which is the prime time to bask in the sun in a day.
Step 2 quit smoking and limit alcohol
★ The harm of smoking
Is the smoke serious? China is a big country of smoking and tobacco production ★ Benefits of quitting smoking.
Experts point out that quitting smoking can prevent 90% of lung cancer.
Expert tip: Quitting smoking at any age is good for your health.
1. Quitting smoking can improve cardiopulmonary function, promote blood circulation and enhance vitality.
2. Quitting smoking can reduce respiratory diseases, and it is not easy to suffer from tracheitis, pneumonia and colds. 3. Quitting smoking can reduce the chance of gastric ulcer.
4. Quitting smoking for three months can gradually restore lung function.
Quitting smoking can make teeth whiter and skin more elastic.
Quit smoking and limit alcohol.
▼ Six-week successful smoking cessation method
Week 1: Review your smoking habits. The second week: change some living habits. Week 3: Start the countdown. Week 4: Quit smoking now.
Week 5: Be sure to stick to it. Week 6: You made it.
3. Sleep and health of the elderly
1、? Have a full breakfast, a good lunch and a small dinner? . Eating too much at dinner will affect sleep. Try to drink less water before going to bed, or urinating will affect sleep. Tea and coffee are stimulants and diuretics and should not be drunk before going to bed. Soaking feet with hot water is good for sleep.
2、? Sleep patterns? Very important. Scientists believe that there is a kind of clock in living things, called biological clock, which is an evolutionary adaptation of living things and a biological rhythm phenomenon. If you don't work and rest on time for a long time, it will interfere with the sleep biological clock, often causing insomnia and easily leading to neurasthenia.
3. Sleeping posture? Stand like a pine, sit like a bell, lie like a bow? . In other words, sleeping on the side with a slight bend is better than lying on your back and lying on your stomach. When lying on your back, putting your hands on your chest is easy to cause nightmares, and falling at the root of your tongue is easy to cause snoring and cough; Sleeping on your stomach will affect your heart and lung function.
4. The height of the pillow should not exceed the distance from the shoulder to the neck on the same side. Without pillows, more blood will flow into the head, and the next morning, the head will swell, the neck will be sore, and the eyes will swell. Most elderly people have neck pain.
Spinal diseases, such as poor neck posture, will aggravate cervical spondylosis and cause headache and upper limb pain.
5. What about insomnia? First, don't be overtaxed, don't be anxious, and have the confidence to cure; Second, find out the cause of insomnia and eliminate it; Third, take medicine under the guidance of a doctor. The dosage should be small but not large, and the course of treatment should be short and not long. Sleeping pills should not be fixed and should be used alternately or intermittently to avoid drug resistance or poisoning. Take the medicine with warm water half an hour before going to bed and go to bed immediately after taking the medicine. Don't drink tea or coffee after meals, don't smoke, and don't take it with alcohol or stimulants. Withdrawal drugs should be gradually reduced.
4, moderate exercise
Walking is the best exercise.
Three words: three, five, seven
? Three? It is best to spend more than three kilometers and thirty minutes at a time.
? Five? Exercise at least 5 times a week.
? Seven? It's moderate exercise. Exercise until your age plus your heartbeat equals 170. Three? Thirty seconds? Three? Thirty minutes?
Get up at night and insist on repeated orders? Thirty seconds? 1. Open your eyes and stay awake for 30 seconds;
2. Sit up for 30 seconds;
Stand by and stay in bed for 30 seconds, and then leave.
5. Psychological balance
Old people should learn to forget three things, forget diseases and troubles, forget yesterday, enjoy today and look forward to tomorrow.
Everyone knows that diabetes is one of the five diseases of modern civilization. Diabetes is one of them, followed by hypertension. The prevalence of hypertension is higher than that of diabetes. The number of hypertensive patients in China is1.600 million. Diabetes is more complicated than hypertension, so although it is only 40 million, it is difficult to control. There are obesity, dyslipidemia, cardiovascular and cerebrovascular diseases.
At present, there are 654.38+700 million diabetic patients in the world. China is one of the three countries with the most diabetes in the world, with 40 million diabetics and 40 million prediabetes. Compared with 2000, it has doubled.
Hyperglycemia is not terrible, but complications. After getting diabetes, the incidence of coronary heart disease, stroke and uremia has greatly increased. Diabetes can also cause microangiopathy, leading to blindness. Diabetes can affect blood vessels. If the blood vessels in the lower limbs are blocked or there is peripheral neuritis, it is easy to become diabetic foot, leading to amputation.
Therefore, as a diabetic, we must know more about diabetes and its harm. What is diabetes? Many people think that diabetes is just sugar in the urine. Not quite right. Some diabetics have sugar in their urine, but those with sugar in their urine are not necessarily diabetics. On the other hand, some people have high blood sugar, but there is no sugar in their urine, so the basis for getting diabetes must be the increase of blood sugar to be considered diabetes. There are many kinds of cells in the pancreas, including a beta cell, which can secrete insulin.
This symbol magnifies the pancreas. This is the pancreas. There are many yellow numbers in the pancreas, which are small keys. This little key stands for insulin. There is insulin flowing in the blood, and there are white squares representing the blood sugar absorbed after eating. After blood sugar is absorbed after meals, it will enter cells and be used by cells, so that we can live. But when blood sugar enters cells, it must be turned on by insulin. Without insulin, blood sugar cannot enter cells. If insulin can't be produced normally, or the body can't use insulin normally, that is, insulin deficiency and insulin resistance, diabetes will occur. Type 2 diabetes often has both conditions at the same time.
There are two criteria for diagnosing diabetes. One is to look at fasting blood sugar, and the other is to look at blood sugar two hours after taking 75 grams of glucose. Fasting blood glucose refers to plasma glucose, so venous blood should be taken to diagnose diabetes. For people who have no symptoms, they need to be examined twice. For people who already have symptoms, you can confirm it once. If you
I found that my blood sugar was 7.0. You must tell the doctor to check my blood sugar again, and check it again in a week. If it is still above 7.0, it is diabetes if it exceeds the standard twice.
Blood sugar has two units, one is called millimole/liter and the other is called millimole/deciliter. If the list given to you is seven, eight, nine or ten, it's millimoles per liter, and if it's dozens to more than one hundred or more than two hundred, it's called milligrams per deciliter. Millimol/L and mg/dl have conversion methods, which are easy to remember. This is seven, this is eleven, and seven plus eleven equals eighteen, which equals milligrams per deciliter, so that everyone can remember it easily.
Are the symptoms of diabetes what we often say? Three more and one less? Drink more, pee more and eat more to lose weight. Some patients have obvious symptoms, but many patients with type 2 diabetes have no feelings.
Diabetes can be divided into four types, including 1 type, type 2, gestational diabetes and other types of diabetes. Most of us have type 2 diabetes, and children with type 1 are more common.
Gestational diabetes refers to diabetes that occurs during pregnancy. Other types include pancreatitis and drug-induced hyperglycemia, which are relatively rare.
The characteristics of type 2 diabetes are as follows: more common in adults; The onset is slow, the symptoms are not obvious, and it is not easy to be found; Insulin resistance often exists; Oral drugs are effective.
Diabetes can cause many complications, such as stroke, myocardial infarction, blindness, amputation and so on. Let's talk about complications in detail below.
Common acute complications include ketoacidosis, lactic acidosis, acute infection, hyperosmotic syndrome and hypoglycemia. The most common is hypoglycemia.
Ketoacidosis is due to the serious shortage of insulin in the body, which makes blood sugar unusable and can only burn fat, thus producing many acidic metabolites. General 1 type diabetes is more common, and type 2 patients will also have it when their condition is serious or infected.
If nausea, anorexia and vomiting occur, you should go to the hospital in time to check whether there is ketoacidosis.
The man was flustered, shivering and sweating. It's hypoglycemia Hypoglycemia will make you unconscious. We should treat hyperglycemia close to normal, but we hope to minimize hypoglycemia. Hypoglycemia can be diagnosed when the blood sugar is lower than 2.8 mmol/L, but some people often have these symptoms when the blood sugar is lower than 2.8, which is called hypoglycemia reaction. Originally, blood sugar was too high and dropped too fast, so there was a hypoglycemia reaction. Pay attention to this, too. If everyone is flustered and sweating, in this case, we have to eat some sugar or drink some sweet drinks to supplement it.
When there are symptoms of hypoglycemia, it is best to quickly measure your blood sugar and see what it is. If there is no blood glucose meter at home or the symptoms are serious, eat some candy, fruit, snacks or drinks quickly. If it's still not good, you have to go to the hospital quickly.
This is a major vascular complication, including coronary heart disease, stroke and hypertension.
Cardiovascular and cerebrovascular diseases are the main cause of death in diabetes, and many patients will have myocardial infarction and stroke. The incidence of cardiovascular disease in diabetic patients is 2 ~ 3 times that in patients with diabetes.
Myocardial infarction and cerebral infarction are terrible. How to prevent it? We should form good living habits. Exercise properly, quit smoking and drinking, and control blood sugar, blood pressure and blood lipids to be normal. People with previous cerebral infarction and coronary heart disease should insist on taking some aspirin to prevent re-infarction.
This is a microvascular complication, including retinopathy and nephropathy. And neurological complications.
Retinopathy and nephropathy are microvascular complications. When retinopathy is serious, it will lead to blindness, and when nephropathy is serious, it will lead to uremia. However, these diseases have no obvious symptoms in the early stage and need regular examination. Although neurological complications may not be fatal, in severe cases, lower limbs may be painful or unconscious.
If you have diabetes, you need comprehensive treatment. For the treatment of diabetes, we put forward the Five Troika, some people say it is five principles. First, to get diabetes, first of all, everyone should attend classes, and we will teach you the most basic knowledge. Second, control diet, third, exercise properly; Fourth: About 80% to 90% people should take medicine. Finally: whether you are cured or not depends not on your feelings, but on measuring blood sugar.
Why diabetes education is very important, because diabetes is a lifelong disease, which has a lot to do with diet and activities. Many people don't know how to eat correctly and exercise correctly. It is impossible for everyone to follow the doctor, so you must study. You are half important to control the disease.
We must actively understand diabetes by communicating with doctors, reading books and magazines related to diabetes, and communicating with patients. The more knowledge you learn, the easier it is to control diabetes, the higher the quality of life and the longer your life.
We must actively understand diabetes by communicating with doctors, reading books and magazines related to diabetes, and communicating with patients. The more knowledge you learn, the easier it is to control diabetes, the higher the quality of life and the longer your life.
Followed by diet therapy, diet therapy has a saying, shut up, and some people say eat less. What good is it to shut up? Keep your mouth shut, you can lower your blood sugar a little, or even lower your blood pressure a little. If you don't eat the fat from the internal organs of those animals, your blood fat will be better, you can take less medicine, and your body will be healthier. Reasonable diet should control the total calories, eat less greasy food and eat more light diet.
There are three kinds of nutrients that supply us with energy every day, carbohydrate, fat and protein. Carbohydrates are mainly supplied by staple foods, such as rice and steamed bread. Protein is mainly supplied by meat, eggs and milk, and fat is mainly supplied by grease. The reasonable proportion of energy supplied by these three nutrients is about 60% of carbohydrate, 65,438+05% of protein and 25% of fat.
Carbohydrate should be the main energy supply substance. Why? Because there is no metabolic waste after carbohydrate is decomposed in the body, it will not increase the burden of liver and kidney at all, so it is the most ideal energy source for people. What foods contain carbohydrates? Including cereals, such as rice noodles, sugar, fruits and potatoes. Sugar and fruit diabetes should be eaten less, and rice noodles and potatoes can raise blood sugar faster, but you can't eat less or not just because sugar rises quickly. If you choose the right variety, such as oats, buckwheat and other coarse grains, it will be good for blood sugar. In short, staple foods such as rice and flour should be the main energy sources of diabetes.
As we all know, exercise is very beneficial to us. Exercise can make you more energetic, help you lose weight, lower blood sugar and improve your mood. When you exercise, you will feel better, so exercise can improve your body's resistance and improve your quality of life.
Of course, more than 80% of us have to take medicine, and there are four categories of oral hypoglycemic drugs. One is to promote insulin secretion, including sulfonylureas and glinides, all of which promote insulin secretion. There is also a glucose utilization called metformin. This is a glycosidase inhibitor, which inhibits the absorption of carbohydrates. It's called Betanping. Thiazolidinedione drugs that increase insulin sensitivity.
People in China mainly eat starchy foods, such as rice and steamed bread. Foreign countries eat more meat, so protein has more fat. Therefore, white is suitable for the diet structure of China people.
We eat four to five ounces of food every day. After eating, the sugar in the intestine is absorbed into the blood vessels, and the blood sugar is high. If the food is absorbed slowly in the intestine, the blood sugar after meals will not be too high. The worship of Tang Ping is decreasing.
Slow sugar is absorbed in the small intestine, which inhibits starch from becoming glucose, making it slower to become sugar, thus slowing sugar absorption and lowering blood sugar after meals.
In addition, because betapin is not absorbed into blood, it is very safe, does not damage liver and kidney, does not cause hypoglycemia, and can also be used in pre-diabetes.
Diabetes is a very complicated disease, and sometimes we have to face it with our families. Therefore, I am the most important doctor, my family and my most important ally. Because diabetes is a lifelong disease, and this disease can help itself, I can be a doctor. Therefore, we must work with our families, study together, face together, fully understand, actively cooperate, encourage and supervise each other.
There are some common misunderstandings about diabetes. Some people only pay attention to medication and ignore diet and exercise, don't they? Of course not.
Some people say that I have a diet control and dare not eat anything. Is that so? It's not right either. In fact, you can eat anything, as long as you master the right amount.
Some people don't insist on regular treatment, so I buy them where there are health products. As a result, they can't see their eyes and their blood sugar is not well controlled at all, so don't take yourself as an experiment. Many brands of Chinese medicine are actually filled with western medicine. Chinese medicine is good, medicine is good, but how much western medicine is added should be said transparently.
Many people only measure fasting blood sugar when measuring blood sugar. In fact, postprandial blood sugar is also very important. If only fasting blood glucose is measured in the early stage of diabetes, diabetes may be missed. Many studies have found that postprandial hyperglycemia can promote cardiovascular complications.
There are still many people who only pay attention to blood sugar, so we must fully control blood sugar, blood lipid and blood pressure.
There are also many misunderstandings about insulin. Many patients think that insulin is addictive. Actually, this is not right. Insulin is a hormone secreted by the body and is not addictive. Use it when you need it.
Some people think that high blood sugar is due to eating too much staple food. In fact, diet control is the control of total calories, and carbohydrate supply energy should reach 50 ~ 60%. The postprandial blood sugar can be well controlled by proper exercise or choosing appropriate drugs, such as white Tang Ping.
If all the indicators can meet the standards, the killer will not be recruited, and his weight, blood sugar, blood pressure, blood lipid, insulin and blood viscosity will meet the standards. For example, people with cardiovascular and cerebrovascular diseases are advised to take some aspirin. There are two kinds of aspirin, one is made in China, 25 mg or 40 mg. One is imported, called Baaspirin, each tablet 100mg. Taking an aspirin every day is more convenient and has fewer side effects, which is more effective in preventing cerebral infarction and myocardial infarction. Let's see who is prone to diabetes. The first risk group, obesity and overweight, is prone to diabetes. Second, parents with diabetes are also at risk. The third is middle-aged and elderly people over 40 years old. The fourth is hypertension and dyslipidemia. The fifth type of people with high blood sugar before is pre-diabetic. The sixth type is women who have given birth to babies over eight kilograms.
Let's see who is prone to diabetes. The first risk group, obesity and overweight, is prone to diabetes. Second, parents with diabetes are also at risk. The third is middle-aged and elderly people over 40 years old. The fourth is hypertension and dyslipidemia. The fifth type of people with high blood sugar before is pre-diabetic. The sixth type is women who have given birth to babies over eight kilograms.
Obesity is also a wealth disease. Obese people often suffer from hypertension, hyperlipidemia and diabetes at the same time, especially apple obesity, that is, people with thick waistlines are very dangerous and prone to cardiovascular and cerebrovascular diseases.
What if it's a dangerous group? Risk groups should have their blood sugar measured by vein once a year to see if it is normal. You can rest assured this year. How to prevent diabetes, we should do four things: know more and eat less.
Come on, move and relax. Why not relax and get diabetes easily? Because the more nervous, the higher the glucagon secreted in the body, so try to relax.
The symptoms of type 2 diabetes are not obvious, but when you have diabetes, there will be many suspicious signals, so we must pay attention to them. Such as itchy skin, fatigue, weight loss and so on. These unremarkable symptoms may indicate that you have diabetes.
Therefore, people who do not have diabetes but are at risk must pay attention to it. Prevention is better than cure.
There is a definition of pre-diabetes, that is, blood sugar is between normal and diabetes. First, the blood sugar is normal, the fasting blood sugar is less than 6. 1mmol/l, and it is less than 7.8mmol/l after eating sugar for two hours. According to the criteria for diagnosing diabetes, the fasting blood glucose is more than 7.0mmol/l, and eating 75 grams of sugar for two hours is more than or equal to it.
1 1. 1 mmol/L. There is a gap between normal and diabetes, which is between 6. 1-7.0 on an empty stomach and 7.8-1.1after meals. This gap is now called pre-diabetes. Among them, fasting blood glucose is greater than or equal to 6. 1, but less than 7.0, which is called impaired fasting blood glucose. The postprandial blood glucose is higher than 7.8, but lower than 1 1. 1, which is called impaired glucose tolerance. We call impaired fasting blood glucose and impaired glucose tolerance pre-diabetes, which is recognized by international academic circles. Therefore, the prevention of diabetes should start from pre-diabetes.
What should I do before diabetes? We should actively change our lifestyle, properly control our diet, actively exercise to change our lifestyle, and use some medicine to prevent it when necessary. At present, betapin is the only drug approved for pre-diabetes treatment.
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