2, eat eight points full. As the saying goes, "78% full people are not old." When you feel that your stomach is not full, but your enthusiasm for food has declined, stop chopsticks. A study found that men who eat too much will reduce the activity of genetic factors that inhibit cell carcinogenesis and increase the risk of cancer. However, there are many long-lived residents in Okinawa, Japan. Their chances of suffering from heart disease and stroke are the lowest in the world, and one of the secrets of longevity is to eat enough at every meal.
3. Avoid wearing clothes. Old people should not wear narrow and thin clothes, especially clothes with tight neckline, tight waist and tight socks. Tight neckline will affect the heart's blood delivery to the head and neck, leading to blood pressure drop, slow heartbeat, insufficient blood supply to the brain, headache, dizziness, nausea, stars and other symptoms. Tightness of the waist and mouth not only binds the bones and muscles of the waist, but also affects the blood circulation and nutrient supply of these parts. In addition, tightening the waist makes the gastrointestinal tract tense and affects food digestion. Tight socks will prevent the nutrient-rich blood in the heart from flowing smoothly to the feet. After a long time, it will cause swollen feet, swollen feet, cold feet and numbness of legs and feet. Defecation every day 1 time. The gastrointestinal function of the elderly is weakened and constipation is more likely, but for the sake of good health, we should try our best to ensure defecation once a day. Usually, you can eat more foods rich in dietary fiber, such as oats, corn, celery and other vegetables, and add more water.
4. Chew until 25 times. Studies have found that chewing can stimulate the part of the brain responsible for memory, and the act of chewing can increase the activity of hippocampal cells and prevent them from aging. Researchers at Northumbria University in England also confirmed that chewing more can speed up the heart movement and increase the secretion of hormones in the brain, thus improving thinking ability and memory. It is best to chew a mouthful of rice for more than 20 times, and the elderly should chew it for 25~50 times in order to give the food center enough exciting time to help the food digest.
5. Sit for 5 minutes before getting up. When the elderly get up, they should avoid getting up with their eyes open. Nanbeiwo reminds that many elderly people have poor blood circulation and most of them have joint strain. When they get up in the morning, they often have morning stiffness symptoms. At this time, if you get up quickly without warming up, it is easy to cause waist injury. Moreover, getting out of bed immediately or strenuous exercise can easily induce cardiovascular and cerebrovascular diseases. Therefore, the elderly should get up slowly. They can sit in bed for about 5 minutes, stretch, rub their waist with their hands, beat their backs, pat their legs, and then get up and get out of bed.
6. Exercise for at least 30 minutes every day. It is suggested that it is more beneficial for the elderly to exercise for at least 30 minutes every day. Long-term persistence can reduce the risk of heart disease by half. Old people should not exercise too fast and too hard. Walking is a good way. Old people should not walk too fast, generally about 60~70 steps per minute, so as not to feel tired. In order to achieve the exercise effect, the duration of each exercise should be about 20~30 minutes. Old people with poor physique should also prepare a crutch to increase the support of their legs.