Not too long. Some old people think that walking more is good for their health and often "run" tens of thousands of steps. In fact, this is unscientific and may also cause joint damage. For the elderly, it is more appropriate to walk three or four thousand steps a day, and the speed should not be too fast. If you are tired, stop and have a rest in time.
Don't stay long. Standing for too long in the elderly is not good for blood circulation in the legs, and may also cause varicose veins. Especially for the elderly with "three highs", standing for a long time may lead to insufficient blood supply to the brain and induce stroke. It is suggested that the elderly should not stand for more than 20 minutes at a time, and try to soak their feet before going to bed every day.
Don't sit too long. Some old people like watching TV and playing chess, so they don't know after sitting for a long time. Sedentary will greatly reduce the intensity and frequency of bone activity and accelerate the process of osteoporosis. Sedentary can also make the neck muscles and cervical vertebrae stay in a fixed position for a long time, leading to headache and cervical spondylosis. Old friends might as well stand up and exercise for 3-5 minutes every half hour.
Don't lie down for too long. Many elderly people have poor blood circulation, and lying down for a long time can easily lead to skin redness and ulceration. Lying too long, there is also the risk of muscle atrophy and constipation. If you stay in bed for a long time due to illness, you need to pay attention to prevent bedsores. Air cushion mattress can be used to make the local compression area of the body larger and make the blood flow smooth, so it is more breathable than cotton mattress.
Don't look too long. Excessive use of eyes by the elderly will lead to blurred vision, dry eyes, optic nerve damage, macular degeneration and so on. Therefore, you cannot watch TV or read books for a long time. You should divert your attention every 20 minutes, or close your eyes for a while and then open them after 5 seconds. In daily life, it is best to blink frequently and exercise eye muscles; You can also turn your eyes and look back and forth in the direction of up, down and left. Old people can also soak some chrysanthemum and wolfberry tea to clear the liver and improve eyesight.
Stretching tendons, reading newspapers, playing the piano, and cooking nutrition porridge ... the happy health-preserving classics of grandma Liu, a hundred years old.
103 Liu is from Jiangjin, Chongqing. Grandma not only plays the piano well, but also plays the backhand lacing well. Her body is as soft as a child.
Backhand lacing is very healthy. Grandma Liu is thin, but energetic, with fair skin and no age spots on her face. Grandma Liu gets up at 6 o'clock every morning on time. After washing, she began to stand at the window to exercise. First she twisted her waist, then her hands swung back and forth, and then she turned the wheel clockwise and counterclockwise. After preheating for 10 minutes, Grandma Liu slowly reversed her right hand, then twisted her hand and stuck it on the posterior fossa of her neck, keeping her body upright and not bending because of the reversal of her hand. Standing aside, I can't help worrying about Grandma Liu. However, she finished her right hand, then changed her left hand and did it five times.
After finishing the backhand lacing, Grandma Liu stood upright, leaned forward and touched her toes with both hands. This was repeated several times. After the exercise, grandma Liu's face was not red and she was out of breath.
Grandma Liu said: "Long-term lacing can relieve physical pain and achieve the effect of strengthening the body. When you do it, you should do it step by step and do what you can, and you can't exercise blindly. I started stretching at the age of 50. I started practicing one movement a day, and it took me decades to make my body and hands soft, so as to achieve the purpose of exercise. "
I am in a good mood to play the piano and read the newspaper. Grandma Liu was a teacher before she retired. After years of work, she has developed the habit of reading books and newspapers. There are hundreds of newspapers and magazines piled up in her bookcase, and some of them are even yellow and old. Grandma Liu said, "I like reading newspapers. My family subscribes to them every year. " Grandma Liu usually plays music while reading newspapers. She said: "Listening to music can make my brain active; Reading books and newspapers can make me grow new knowledge. "
Grandma Liu went to the corner and uncovered the cloth covering the electronic organ. She smiled and said, "In order to welcome you, I played a song" Three Plum Blossoms ". After that, her hands jumped lightly and flexibly on the keyboard, and beautiful songs flowed out like running water.
Grandma Liu said: "Playing the piano every day, plus reading newspapers to cultivate sentiment, can make people feel happy, prevent brain aging, improve memory, and be beneficial to the body."
Lotus porridge for clearing away heat and calming the nerves. Three meals a day, Grandma Liu cooks by herself and has meals regularly. Because of her bad teeth, her cooking is terrible. She likes to cook with eggs, lean meat, tofu and seasonal vegetables, such as loofah, tomato, wax gourd and pumpkin, together with decades of rice. She thinks it is delicious and easy to digest.
For breakfast, grandma Liu likes to cook lotus seed porridge-wash lotus seeds, japonica rice and red dates and cook them in a pressure cooker. Grandma Liu said: "Lotus seeds are flat in nature, sweet in taste, and nourish the spleen and kidney;" Red dates are flat and sweet, which can benefit the spleen and stomach; Japonica rice is rich in protein and contains comprehensive essential amino acids. It also contains a variety of nutrients such as fat, calcium, phosphorus, iron and B vitamins. These ingredients can clear away heat and soothe the nerves, strengthen the heart, and it is good for the body to eat often. " This ordinary combination porridge is salty today, and add some sugar tomorrow. Grandma Liu has eaten for decades and never gets tired of it.
Grandma Liu's life is dull, but the medical quality is very high. So let her live a long and healthy life, and the more she lives, the more energetic she is.
Ten foods to prevent thrombosis
To prevent thrombosis, in addition to taking medicine according to the doctor's advice, you can also prevent it through some ingredients with the same origin of medicine and food.
1. Turmeric and ginger. Curcumin contained in turmeric not only has certain anticoagulant effect, but also has anti-inflammatory effect. The natural salicylate contained in ginger has certain antithrombotic effect.
2. Chili. Pepper also contains hydrochloric acid, which can play a certain antithrombotic role.
3. Almond, sunflower seed oil, sunflower seed. These foods are rich in vitamin E, which has a certain protective effect on blood vessels. It should be noted that when taking anticoagulants, you should avoid taking a large amount of vitamin E to avoid increasing the risk of bleeding.
4. garlic. Garlic not only has natural antibacterial effect, but also has certain antithrombotic activity. Therefore, the American Academy of Family Physicians suggests that you should avoid eating a lot of garlic 7~ 10 days before the planned operation.
5. The coumarin contained in Cinnamomum cassia has certain anticoagulant effect, but long-term consumption of Cinnamomum cassia may damage the liver.
6. Ginkgo biloba. Ginkgo biloba is common in China, Europe and America. Studies have shown that Ginkgo biloba extract is a bit like streptokinase, which can dissolve thrombus.
7. Grape seed extract. Grape seed extract has certain antioxidant and anticoagulant effects. Therefore, the National Center for Supplementary and Comprehensive Health of the United States recommends that patients with hematological diseases, patients taking anticoagulants and patients about to undergo surgery should not take grape seed extract.
8. Angelica sinensis. Angelica sinensis contains coumarin, which has the effect of delaying coagulation time.
9. White chrysanthemums. This plant can inhibit platelet activity and reduce blood coagulation function.
10. bromelain bromelain is an enzyme extracted from pineapple, which has the functions of diluting blood, decomposing blood clots and reducing blood coagulation. In addition, bromelain also has certain anti-inflammatory effect.
Taking a nap in the afternoon will improve happiness.
A British study shows that taking a nap in the afternoon can not only eliminate drowsiness, stay awake, but also improve happiness. Professor richard wiseman, a researcher, said, "Previous studies have shown that taking a nap for less than 30 minutes can make you more focused, efficient and creative, while new research shows that you will be happier because of taking a nap", which is better than taking a nap without taking a nap or taking a long nap.
Researchers from the University of Hertfordshire investigated the nap habits of more than 1000 people and found that people who took a nap for less than half an hour were happier than those who didn't take a nap or took a nap for a long time. Among the respondents who took a nap in the afternoon, 66% felt happy; Among the respondents who slept long, 56% felt happy; Among the respondents who didn't take a lunch break, 60% felt happy. In addition, out of 5, the average score of those who take a nap is 3.67, which is higher than those who don't take a nap (3.52) and those who take a long nap (3.44).