If you want to live a long life, do "six micro"—
Slight obesity: preventing sarcopenia
Proper amount of fat can store energy and protect organs. Being too thin can easily lead to risks such as decreased immunity and increased disease susceptibility.
Lin Kang, Deputy Director of Geriatrics Department of Peking Union Medical College Hospital: Being able to walk, run and move, all muscles are playing a huge role. If the old man falls down for unknown reasons, or always feels weak, it is probably a muscle problem and muscle loss. According to Chinese experts' knowledge of nutrition and exercise intervention on muscular dystrophy syndrome, the normal elderly should be supplemented with 1g protein per kilogram of body weight every day, and the elderly with physical weakness and muscular dystrophy should be supplemented with 1.5-2.0g protein per kilogram of body weight every day, and the protein can be calculated according to the daily intake of protein. It is acceptable for the elderly to supplement 30-40 grams of whey protein on the basis of diet every day. The elderly with gastrointestinal dysfunction should be supplemented with protein which is easy to digest and absorb, and whey protein is more suitable for the elderly.
Cool: beware of "hot health"
Some old people attach importance to "hot health preservation" and misunderstand "treating winter diseases in summer". Even some elderly people have been troubled by gastrointestinal diseases for many years, and chose to "wrap cotton-padded clothes" for health. As a result, heatstroke almost killed them.
Zhang Xuemin, chief physician of the Geriatrics Department of the Fifth People's Hospital affiliated to Fudan University, said: The elderly have poor sensory ability, especially those who have suffered from stroke sequelae, Alzheimer's disease and mental disorders in the past, and are not sensitive to the attack of high temperature. Before these symptoms appear, the elderly may have collapsed from heatstroke. Secondly, the heat dissipation capacity of sweat glands in the elderly is reduced, and the heat in the body is not easy to dissipate, or the elderly who are taking diuretics lose more water; Some elderly people don't like to turn on the air conditioner in a sultry environment for various reasons, and they are prone to heatstroke.
In the diet, it should be multi-dimensional and light, and you can eat more cool foods rich in vitamins such as bitter gourd, tomato, cucumber, lettuce and lotus seeds. Drink plenty of water, a small amount and many times, and don't wait until you are thirsty. Clothes should be loose and absorbent, such as cotton-padded jacket. Indoor ventilation, such as natural wind can not achieve the effect of cooling and reducing humidity, can use air conditioning and other auxiliary facilities to ensure that the room temperature is 26 -28, can not blindly resist the use of cold air conditioning. Avoid going out in the hottest noon and afternoon. It is best for the elderly to be accompanied by their families when they go out, and prepare sunscreen and some first-aid heatstroke prevention drugs.
Slightly hungry: don't eat too much.
Many old people have formed the habit of thrift. Even if they are full, they always finish the dishes left on the plate. Although the concept of "CD" thrift is good, it may not be worth the loss for the elderly.
Jing Lulu, a nutritionist in charge of clinical nutrition in the First Hospital of Peking University, said: Overeating will overload the digestive system, lead to stomach pain and abdominal distension, easily induce or aggravate digestive tract diseases, and also induce cardiovascular diseases. The elderly have poor metabolic ability, low total body activity, and excess energy is not easy to consume, which will be converted into fat and deposited in the body, which will cause obesity in the elderly over time. Obese elderly people suffer from "three highs", and the risk of osteoporosis and cancer will greatly increase. For the elderly with chronic diseases, satiety is not good for the recovery of the disease. For example, the elderly with a history of coronary heart disease, eating too much is easy to induce angina pectoris; Overweight elderly people with hypertension often lead to a short-term increase in blood pressure; Elderly diabetic patients, full blood sugar will be too high.
Three steps can be taken to prevent overeating: before cooking, estimate the amount of ingredients and cook less rather than more. In the case of insufficient dinner, you can supplement some dinner after dinner, such as eating some fruits, nuts, dried meat and so on. Second, cook with less oil, less salt and less sugar, and choose small tableware appropriately; Third, if you cook too much food, you can cover it with plastic wrap and put it in the fresh-keeping room of the refrigerator. It is no problem to eat within 6 hours. When food goes bad, don't force yourself to eat because of saving.
Slight sweating: Exercise moderately.
Some old people think that physical exercise must have an "effect", and the "effect" mainly depends on the amount of perspiration. The more you sweat, the better the effect. In fact, for the elderly, it is advisable to exercise moderately and sweat as much as possible.
Lu Weimin, Director of General Internal Medicine, Jiangsu Provincial Hospital of Traditional Chinese Medicine: Exercise should be gradual, such as from walking to walking, and then from walking to normal walking or running. It is not recommended for the elderly to exercise until they sweat profusely, especially those with basic diseases. When going out for exercise, try to choose less strenuous exercise methods such as walking and Tai Ji Chuan. Control the heart rate and activity, so as to sweat slightly, feel a little tired and feel comfortable all over. The best time for exercise is 6:00-9:00 in the morning or 4:00-7:00 in the afternoon, the temperature is between 27 -30, and it is better to exercise for half an hour-1 hour. Heart rate is a simple index reflecting the intensity and duration of exercise, which is generally 60%-80% of the maximum heart rate (220- age). The suggested exercise heart rate for the elderly is 120- 140 beats/min. Fat people with physical weakness can soak in water with astragalus, and thin people can soak in water with American ginseng. You can also massage health-care acupoints, such as Zusanli (three inches below the outer knee) to strengthen the spleen, Sanyinjiao (three inches at the tip of the ankle and inside the calf) to nourish yin, and Yongquan (in the middle of the non-toe part of the sole 1/3) to ignite the fire.
Bitter: Don't always enjoy happiness.
I can finally enjoy my old age after retirement. But enjoying old age is not sitting at home waiting for the nanny and children to serve, but being a shopkeeper. On the contrary, eating a little bitterness is more conducive to the physical and mental health of the elderly.
According to a study in the journal Biomedical Geriatrics, housework helps to improve brain health, and the elderly benefit more from it. Canadian researchers assessed the physical activity, memory, attention, thinking speed and executive ability of the elderly with an average age of 765,438+0. The results show that the time spent doing housework is positively correlated with the brain volume (especially gray matter) of the elderly. The researchers pointed out that the increase of brain volume after exercise benefited from the improvement of physical fitness and the increase of blood flow. Physical qualities include speed, reaction, endurance, muscle strength, balance, softness, coordination and agility. In addition, physical activity can enhance cardiopulmonary function and reduce the risk of cardiovascular disease and death. Doing housework often can also reduce sedentary. Sitting for more than 8 hours a day is related to adverse health consequences, including increasing venous aggregation and coagulation factors, which in turn destroys blood flow and may lead to an increase in blood sugar and plasma triglycerides. Sitting for a long time is also related to brain atrophy.
Slightly stupid: less blx.
The old man in Ji Xianlin said that keeping in good health is a state of mind. A good mind is a good body. First of all, you must cultivate your heart. Life is confused and chic, you can afford it, you can let it go, and confusion is great wisdom.
Sun Xinyu, Director of Geriatrics Department of Peking University Sixth Hospital: After the retirement of the elderly, the life circle will change greatly, and the theme of life will shift accordingly. It is easy for them to imprison themselves in a small family environment, so their daily thinking and actions are just around the family. This loneliness makes the elderly less sensitive to external affairs, and life outside the family is strange to them, so they often cannot make effective judgments about the outside world.
Once this ability to contact with the outside world is reduced, the elderly will enhance their strong sense of self-protection, and excessive self-protection is often the beginning of doubt, and physical problems are prone to occur. It is suggested that the elderly should participate in more community activities, make new friends with their hobbies, speak more, speak their minds to their children and friends, and vent some negative emotions.