First, eat less meat. Too much meat fat in the diet of the elderly will cause imbalance in nutritional metabolism, and it is easy to suffer from hypercholesterolemia and hyperlipidemia, which is not conducive to the prevention and treatment of cardiovascular and cerebrovascular diseases.
Second, do not improve. Old people have long paid attention to eating white rice noodles. If they consume less cellulose, they will weaken intestinal peristalsis and be prone to constipation.
Third, eat less hard food. The gastrointestinal digestion and absorption function of the elderly is weak. If they eat hard or poorly cooked food, they are prone to indigestion or stomach trouble for a long time.
Fourth, chew slowly. Due to incomplete tooth loss, if the elderly eat fast and chew hard, it will increase the digestive burden of the stomach.
Fifty-eight points full. Old people should have an adequate diet. If they crave more for a long time, it will not only increase the burden of gastrointestinal digestion and absorption, but also induce or aggravate cardiovascular and cerebrovascular diseases and sudden death.
Sixth, drink less. Drinking alcohol for a long time in the elderly will cause myocardial degeneration, lose normal elasticity and increase the burden on the heart. At the same time, the elderly drink more alcohol, which is easy to lead to cirrhosis.
Seven, eat less salty. Excessive sodium intake in the elderly can easily lead to hypertension, stroke, heart disease and kidney deficiency.
Eight, eat less sweets. Eating too many sweets in the elderly will cause dysfunction, obesity, diabetes, hair loss and so on. , is not conducive to physical and mental health care.
Nine, eating rules. Eating time of three meals should be sooner rather than later, which is conducive to food digestion and rest after meals, and avoids food accumulation or hypoglycemia.
Ten, food should not be overheated. The diet of the elderly should be warm and not hot, because hot food is easy to damage the mouth, esophagus and stomach. If the elderly eat hot food for a long time, they are also prone to stomach cancer and esophageal cancer.
What can middle-aged and elderly people do to make themselves healthy and live longer? Nature is the original life. I do sports every day, such as going to the square to dance. Go to sing. Join some groups and chat. Taking a walk after dinner, these are very common things, ok. Because there is hope every day, and every day is full and happy. Why not live a long and healthy life?
How can I make myself healthy and live longer? How to make people live a long and healthy life is inseparable from longevity. Health is the foundation of longevity, and longevity must be based on health. It is meaningless to talk about longevity without health. Therefore, we must discuss health and longevity as an organic whole. So, is health and longevity really that far away? This magazine will launch a series of articles one after another to tell readers how to live a long and healthy life.
Sub-health, a stumbling block to longevity
What is health? The World Health Organization once pointed out: "Health is a good state of physical, mental and social adaptability, not just the absence of disease or weakness." In other words, a person must be in good health, mental health, good moral character and sound personality. And have the ability to adapt to society (including all kinds of fierce social competition), can be regarded as a completely healthy person.
So what is longevity? The ancients thought that being able to "make the best use of everything" was longevity. The so-called natural life span is called natural life span today, so what is the natural life span of people?
Ji Kang, a writer in the Jin Dynasty, said in On Health Preservation: "The life span of a person is 120 years old, which is the case in ancient and modern times." He thinks that the maximum life span of a person is about 120 years old, which is basically consistent with the views of scientists today.
First of all, from the growth law of mammals, its natural life span is 5-7 times that of the growth period, and the human growth period is 20-25 years old, and its life span should be 100- 175 years old; Secondly, the life span of mammals is roughly equivalent to sexual maturity 14- 15 years, and its life span should be110/50 years; Thirdly, judging from the number of cell divisions in animals, human cells divide about 50 times in a lifetime, each lasting 2.4 years, and the life span is 120 years.
In this way, it is not a dream for people to live to 100- 120 years old. At present, most scholars believe that the maximum life span of human beings can reach 1 15- 120 years old; Others say that 2 1 century is the century of biotechnology, and the average life expectancy of people will be extended. At the end of 19, the average life expectancy of human beings was only 44 years, and it has risen to 67 years by the end of the 20th century, and it is expected to reach 100 years by the end of 2 19. But in fact, there are still a few people who can live to 100 years old. Even in Japan, where life expectancy is the longest, centenarians account for only four to five thousandths of the country's total population. In China, the average life expectancy is now 7 1.8 years, and the centenarians are less than one in 100,000. This makes people worry about the health of China people.
When it comes to health, we have to mention sub-health. What is sub-health? According to the definition of health by the World Health Organization, after strict statistics, the total number of people who are really healthy (the first state) and sick (the second state) is 2/3, and those who exceed 1/3 are in a transitional state between health and disease, which is called "the third state" by the world organization and often called "sub-health" in China.
Not long ago, WHO's double-blind statistics on the health status of people in Shanghai, Beijing and other places showed that the proportion of people in sub-health in China was significantly higher than the world average, reaching about 65%. This shows that the sub-health state should attract the attention of Chinese people. Generally speaking, restlessness, poor sleep, dry mouth, easy sweating, haggard face, edema of limbs, blurred vision and women's nodules are the main manifestations of sub-health state. These manifestations are not very serious and are often ignored by people. However, a fact that cannot be ignored is that the national physique is generally declining: every year, there are more than 654.38 billion patients with hypertension, more than 50 million patients with diabetes, and 65.438+0.6 million new cancer patients. The prevalence of chronic diseases is rising rapidly, and the morbidity and mortality are high, all of which are more or less related to sub-health.
We should understand that if the "sub-health" state is handled properly, the body can be transformed into health; On the contrary, it falls into the bottomless abyss of disease. Therefore, knowing your physical condition is inseparable from whether you can live longer.
Editor: The World Health Organization once pointed out that "many people die of ignorance rather than disease". This sentence vividly illustrates the relationship between self-care and health and longevity. In the Victoria Declaration published by 1992, the organization clearly stated that "reasonable diet, moderate exercise, quitting smoking and drinking, and psychological balance" are the four cornerstones of health, and these four points can be mastered by themselves to a great extent.
What health products can make the elderly live a long and healthy life? Health products can be healthy, but it is not clear whether health products can really make people live longer.
Many health care products are written with the effect of longevity. Whether there is such an effect is unknown. However, the latest eight longevity foods are: apples, fish, garlic, strawberries and peppers.
Bananas, mung beans and soybeans can be eaten more at ordinary times.
How can the elderly live a long and healthy life? With the growth of age, the elderly are prone to psychological changes, especially those with psychological variation. In the process of interacting with others, they often take some drastic actions, causing some unnecessary troubles and having an impact on their health.
Learn to comfort yourself. Aging is the only way of life. Old people are not as good as young people in physical strength and intelligence, and may not keep up with the trend of the times in ideological understanding. This is an objective existence that you can't escape. In this case, the elderly should learn to forgive themselves and comfort themselves, and never give up on themselves because of aging.
Old people should constantly look for spiritual sustenance. You can meet some old friends and young friends and live in groups. You can also develop some personal hobbies, such as planting flowers, fishing, calligraphy, painting and so on. Through these methods, we can overcome psychological variation and maintain mental health.
Old people can take the initiative to make some young friends and influence each other when they get along with children. Children's energetic spirit can act on the elderly, infect them, make them forget their old age, and "melt" themselves among children, thus being closer to children's psychology psychologically.
If the elderly can always maintain a good optimistic attitude and laugh often every day, they will overcome their psychological variation, which will be helpful to their health and longevity.
How can we live a long and healthy life? First, adjust the mentality, maintain a happy mood, calmly handle things, maintain family unity and harmony, improve neighborhood relations, improve relations with superiors and colleagues at work, and avoid being angry with daughters and grandchildren at home. Think clearly about everything, don't haggle over every ounce, be stingy, and have a hard time with yourself ……。
Second, a balanced and reasonable diet, not eating unhealthy junk food, eating more "three blacks" and less "three whites", paying attention to the reasonable collocation of food, and eating more miscellaneous grains, beans, nuts, fruits and vegetables, as well as meat, fish, eggs, milk, fungi and other foods. Pay attention to scientific collocation, and eat less or no pickled, processed, baked, fried and other foods. ……。
Smoke less, drink less, insist on drinking warm water in the morning and don't eat overnight meals. ……。
4. Appropriate participation in labor or physical exercise. To increase the body's disease resistance. Treat the patient immediately, without delay. ……。
Participate in cultural and sports activities, singing, dancing, traveling and so on. As appropriate, so as to maintain an optimistic attitude.
Watch more TV health programs, learn some health methods from others, and then learn from each other to meet their own needs. Reading more books and newspapers not only cultivated sentiment, but also gained more knowledge.
Be ready to help others and pursue progress. Live for society, for others, for yourself, and don't waste this life.
Middle-aged and elderly people are in a good mood and live a long and healthy life.
Long life, good taste every day.
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