Milk is a good food to supplement calcium recommended by the nutrition community. Natural nutrients and calcium in milk form the most easily absorbed proportion, so although there is only about 100mg of calcium in 100ml milk, the absorption rate is very high, so it is recommended that you drink a glass of milk every day to supplement calcium.
2. Walk two kilometers a day.
According to some data, the proportion of adults over the age of 18 who regularly participate in physical exercise in China is less than 12%, so it is necessary to increase the "dynamic" component to prevent chronic diseases. Walking is simple, safe and effective, and has a very good effect on the prevention and treatment of chronic diseases. Previous surveys have shown that people who walk more than 14 kilometers per week have a 40% lower cardiovascular prevalence rate than those who walk less than 4 kilometers per week. Even if you have a chronic disease, exercise will alleviate or even disappear some symptoms of chronic diseases.
Eat three meals a day on time.
The gastrointestinal tract likes to work regularly and secretes digestive juice when it arrives. Therefore, it is necessary to develop good eating habits, regularly quantify, and change bad eating habits such as overeating, eating too fast, and eating while walking.
4. Stretch your limbs.
Sedentary can cause low back pain, leg edema and other symptoms, which will lead to chronic strain for a long time and form functional low back pain. Therefore, you should always do stretching exercises, kick back and forth, and lunge leg press, which can stretch your body well and relieve muscle soreness and leg edema.
5. Eat all the grains.
Generally, the contents of various nutrients in three meals should account for 30%, 35%~40% and 35%~40% of the daily supply respectively. According to the basic principles of "matching grains, matching thickness, matching meat and vegetables, and matching diversity", we should try our best to meet the requirements of reasonable nutrition and balanced diet.
6: 7 is the most comfortable
Eating a lot of things at once, the first thing that hurts is the stomach. Eating too much will cause gastrointestinal dysfunction, and after a long time, illness is inevitable.
Because the elderly consume less body and need less energy, they can eat seven points full. Oversatiety will also increase the digestive burden of the stomach.
7: 8 hours of sleep
People should adjust their sleep time according to the rhythm of nature. In spring, everything recovers and the yang begins to grow. People should go to bed early and get up early. If you sleep less at night, you can take a nap and ensure eight hours of sleep every day.
8: Don't stay in the toilet for too long.
Many elderly people are often troubled by constipation, and the elderly account for nearly half of the constipation population.
After getting up every morning, squat in the toilet for a while and consciously cultivate the habit of defecation on time, but not for too long at a time. Through diet, physical exercise, regular life and so on. If constipation is still not relieved and the frequency of defecation is still very small, people who need to work hard every time need to seek medical advice in time.
Persistence is the key to health. Under the pressure of this impetuous society and life, you might as well calm down and practice yourself.