Health talk program for the elderly 1 1. purpose
Through various forms of health education activities, popularize the basic knowledge of traditional Chinese medicine and health care technology to the elderly in the community, enhance their health awareness and self-care ability, urge the elderly to consciously adopt a healthy lifestyle and diet, enhance their physique, eliminate or alleviate the risk factors affecting health, prevent diseases, promote health and improve the quality of life.
Second, the object
There are 50 elderly people over 65 in two communities in Guangzhou.
Third, the basic principles
1. Insist on scientificity and applicability, and highlight the characteristics of traditional Chinese medicine.
2. Focus and teach students in accordance with their aptitude
3. Extensive participation and various forms.
Four. Organizer: Ivy Community Service Team for the Elderly, School of Nursing, Guangzhou University of Chinese Medicine
Verb (abbreviation of verb) activity form:
1, health education lecture: self-care, including daily life, diet, exercise and prevention and care of common diseases (see below for details).
2. Technical guidance of traditional Chinese medicine: massage, moxibustion and Baduanjin.
3. Multimedia: Play relevant videos and music to guide the emotional health of the elderly.
4. Others: blackboard newspaper, distribution of health promotion brochures, face-to-face communication, telephone follow-up, etc.
Content of intransitive verbs lecture (tentative)
1, regular health care for 15-year-olds
2. Avoid drinking herbal tea.
3. Medicine and food hygiene in winter
4, soup to raise the body
5. Sleep guidance for the elderly
6, family foot health care
7. Prevention and care of rheumatoid arthritis
8. Prevention and nursing of coronary heart disease
9, commonly used massage health acupuncture points
10, general moxibustion for health preservation
1 1, Bajin Sports Guidance
12, TCM emotional health care
Health lecture program for the elderly 2 I. What is health?
In ancient times, the word health had the meaning of being strong, strong and complete. Definition of modern health: 1948, who clearly defines health as? Health means not only the absence of disease or physical weakness, but also a state of complete physical, psychological and social health? . Correct the misunderstanding of health? Trade money for life before 40, and trade money for life after 40? . Die young. People are not machines, and damage is difficult to repair. ? Can you buy good medicine with money? . The best doctor is himself, and the best medicine is time. ? You don't have to pay attention to living chic? . A moment of chic is a lifetime of pain. 40 years old, 60 years old! ? Is health education a loss-making job? . Lack of proximity (economic benefits) and foresight (social benefits)? Is health education unscientific? . Pedagogy is a science, and health education has a lot of knowledge. ? Health education is the business of a few professionals? . All medical staff should be health educators. Comments: To improve the health quality of the whole people, it is necessary to carry out education on health concepts, health values and health behaviors.
Second, the physiological characteristics of the elderly
1. Has the appearance of the body surface changed? Whitening, shedding and thinning; ? I stroke my white hair. It's become too thin to hold hairpins any more? (Du Fu, Wang Chun) Skin? Thinner, less subcutaneous fat, wrinkled teeth? Gingival tissue atrophy, tooth looseness, bone loss? Skeletal muscle atrophy, bone calcium loss or hyperosteogeny, height and weight? Ears get smaller with age? The tragus is prolonged, with an average of 12 mm for the elderly who are nearly 80 years old.
2. organ function decline, vision and hearing? Decline (cochlear and auditory nerve degeneration? Nerve deafness) cardiac output? Reduce by 40%? 50% vital capacity? Reduce by 50%? 60% kidney? Clear function? Reduce by 40%? 50% brain? Brain tissue shrinks, sulcus widens, and the number of nerve cells decreases (weight loss, cerebral blood flow decrease, brain oxygen consumption? , cerebrovascular resistance? ) stomach? Decreased gastric acid secretion
3. Does the body's regulatory function reduce exercise and study? Slow down? Operational capacity? Slow response, memory and cognitive function? Weakening, personality change? Self-care ability? Immune defense ability? Lower? Immune monitoring function of susceptibility to various infectious diseases? Lower? Susceptible to all kinds of cancers.
Third, the psychological characteristics of the elderly
1. The reaction time of exercise is prolonged. Sports response includes three parts: the perception of stimulus, the decision of how to respond and the action of sports response. The reaction time of old people is generally slower than that of young people 10%? 20%。 The length of exercise reaction time is a manifestation of the functional state of the central nervous system (the mechanism of controlling posture, posture, balance and exercise balance is destroyed).
2. Is the decline of learning and memory ability due to the decrease of neurotransmitters related to learning and memory with age? Difficult to learn new things? Poor memory (damage to temporal lobe and hippocampus). After the age of 40, it gradually declines and reaches its peak at the age of 50? Lack of concentration, narrow attention range, slow association, old memories can not be forgotten, new ones can not be remembered.
3. Personality changes such as loneliness, paranoia, inferiority, depression, emotional instability and bad temper. ? Due to biological aging, its position in family, society and economic environment has changed. Social psychological problems: retirement, widowhood, poverty, illness, death and other problems often plague the elderly, making them fall into a special psychological state.
Fourth, protect the health of the elderly.
There are two main reasons for a person's illness, one is internal cause, that is, genetic factors, and the other is 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. Some experts estimate that the cost of cardiovascular disease prevention is 1 yuan, and the medical expenses are saved 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. The purpose of promoting the voluntary work system is to integrate it into the social family. At present, the United States, Japan, Thailand, Taiwan Province Province, Hongkong and other places have a large number of elderly people doing voluntary work, such as taking care of the elderly and folding paper bags in the hospital supply room. Volunteer work can make the elderly have a sense of purpose and social responsibility, feel useful, be respected and self-esteem, meet the needs of the elderly to communicate with others and the satisfaction of serving others, and improve their survival value and quality.
4. Self-care guidance for the elderly, such as breathing exercises? Inhale through the nose, exhale, pain? 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 warm liquid medicine, drink a little saliva to moisten your mouth before taking the medicine, and drink more saliva after taking the medicine to prevent the tablets from 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; ④ Cancel some unnecessary drugs, reduce the adverse reactions caused by drug interaction, and avoid drug resistance.
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.
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. China people's dietary pyramid was formulated by China nutritionists with reference to foreign data? Ten points? Vegetables should be fragrant, good in quality, small in quantity, rich in vegetables, light in miscellaneous vegetables, rotten in vegetables, hot in vegetables, slow in vegetables and reasonable in vegetables. One, two, three, four, five, red, yellow, green, white and black.
Red: jujube, yellow: soybean.
Green: green vegetables, fruits and green tea.
White: oatmeal, oatmeal
Black: Auricularia auricula and black beans one, two, three, four and five.
? 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 ~ 3000ml8 cups of water.
Eat reasonably, keep fit, prevent diseases, get up early and go to bed early, don't eat too early, let your stomach rest and eat well.
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 and sun exposure, and strong bones and muscles.
Calcium deficiency in the elderly
It can 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.
Is the smoke serious? China is a big country that smokes and produces tobacco.
The research report of the famous British cancer expert PETO 1950 ~ 2000 for half a century shows that 42% of men aged 39 ~ 60 died of smoking; 18% of women aged 33-60 died of smoking.
French newspaper cartoon: Don't smoke like China, and don't drink like Poles. In the past five years, the number of smokers in France has decreased by 2 million.
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. Sleep and health of the elderly, when people get old, because the function of cerebral cortex is not as active as that of young people, metabolism slows down, physical activity is greatly reduced, and the required sleep time is also reduced. Generally, sleeping for about 5 hours every night is enough. Old people tend to wake up in the middle of the night and have short sleep time, which can be supplemented by resting or dozing off during the day. 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, otherwise defecation 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 organisms, called biological clock, which is an evolutionary adaptation of organisms 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 base 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 suffer from cervical spondylosis, such as poor neck posture, which 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.
Moderate exercise
Walking is the best exercise in three words: three, five and 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.
Psychological balance. The following focuses on the maintenance of psychological balance: (1) Psychological balance is the most important and important guarantee for us to maintain a good health. As the saying goes? Happiness is like sticking medicine, but sadness is disease? . To maintain psychological balance is to master the golden key to open the door to health. Whether a person can live a long and healthy life depends largely on whether his psychology can be truly balanced. According to the survey of the health status of the elderly over 100 years old in China, their living habits are varied, but the same side is: open-minded, optimistic, easy-going, kind-hearted, diligent, passionate about sports and emotionally stable. A person with poor psychological quality is not only unsatisfactory in dealing with people, but also hard to imagine that he can live a long and healthy life (Zhuge Liang is angry with Zhou Yu and Qi Shan is angry with Wang Situ). In real life, quarreling makes people angry (my pre-hospital Chinese medicine patients), some people are crazy about things, and there are countless cases of suicide.
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