The common misunderstanding of health care for the elderly is 1. Many people only like to go to the opera and don't like singing. They think it's a waste of time. Actually, listening is better than singing. If you want to achieve the effect of prolonging life, the elderly had better choose singing. Singing loudly often can not only increase vital capacity and improve heart and lung function to a certain extent, but also improve cognitive ability and enhance thinking vitality and memory. And singing can effectively regulate emotions.
2, the elderly sleep less, so many elderly people don't sleep much. You should know that the quality of sleep is directly related to the resistance of the elderly to diseases. Under normal circumstances, the elderly aged 60-80 should have 6-8 hours of adequate sleep every day. Sleeping less than 4 hours is not good for your health. In addition, pay attention to taking a nap every day, with half an hour to l hours as appropriate, and drink a cup of boiled water before going to bed.
Some old people like to run fast during morning exercise, which is not worth advocating. Because, when running, the oxygen consumption of the body will increase, which will easily lead to shortness of breath and hypoxia, and most elderly people suffer from chronic diseases such as hypertension and bronchitis to varying degrees, which is easy to induce myocardial infarction or cerebrovascular accident. For the elderly, the best choice for exercise is walking, shaking hands, patting shoulders and twisting the waist and hips at the same time. Old people with good health can try jogging, but they must warm up and tidy up before running.
4. More and more elderly people like to keep healthy through health care products, and over-trust Chinese herbal medicines such as ginseng and astragalus. In fact, no matter what kind of health care products are, they are prone to some disadvantages, such as unclear ingredients, inappropriate drugs, excessive application and so on. In contrast, food supplement comes from daily food, which is slow but gentle. For the elderly who are in good health, it is good to arrange three meals reasonably, and the food is fresh, diverse and balanced.
5, the elderly suffer from dental diseases, tooth defects are common, and some elderly people eat porridge for many years because of poor chewing function. In fact, eating porridge for a long time is not very good for the elderly. First of all, although porridge is a soft and rotten food, it will not be digested well if you eat too much. In addition, no amount of porridge can provide enough nutrition for the body, and long-term malnutrition is also very harmful to the elderly.
6. Many old people like to blanch vegetables first, and then cook them in water for a long time to make spinach soup, cabbage soup and so on. In fact, this will boil out a lot of water-soluble vitamins in vegetables, and finally I will eat some fiber, which has no nutritional value. Old people had better not use rotten vegetable soup. Wash first and then cut, stir fry quickly, eat more cold salad, with diverse varieties and deep colors.
7. Many elderly people think that the more calcium supplements, the better. In fact, if your calcium intake far exceeds your body's needs, it will pose a threat to your health and even cause diseases.
8. Don't often eat leftovers that are not heated or hot, because various nutrients in food will gradually lose with the extension of storage time. The longer the time, the more losses. In addition, the probability of nitrosamines produced by leftovers will increase with the extension of storage time. If the food is not heated thoroughly, it is easy to breed microorganisms such as bacteria and cause gastrointestinal problems. The gastrointestinal function of the elderly is fragile, so try not to eat leftovers.
9. If you like vegetarianism, you can't eat any leeks at all. You also need to eat some leeks properly.
10, some people think: I am too busy at work now and have no time for health care. Health insurance will wait until I retire. People always change from health to sub-health, then there will be physical dysfunction, then organic diseases, finally organ damage, organ failure, and finally death. Therefore, health care should start when you are not sick, because it is too late to keep healthy when you are sick.
1 1. Many people who seem to care about health care listen to lectures and take notes one after another, but they never apply the health care knowledge they have heard to their lives. There is no panacea for health preservation, only starting from changing lifestyle, starting from now, starting from now. For example, everyone knows to control salt, sugar and oil, but now white-collar workers have more entertainment and dinners, and the intake of salt, sugar and oil exceeds the standard. What shall we do? Buy our own food and go home to cook.
12, health products can't be eaten as meals. Many people eat health care products as meals every day, which is harmful to their health. Because nutrition will only improve a certain function of the body, but the fruits, vegetables, rice and so on we usually eat can make our body get comprehensive nutrition.
13, many people think that the air in the morning is good and suitable for exercise. In fact, before the sun comes out, the carbon dioxide content in the air is high and the air quality is poor, so it is best for the elderly to do morning exercises one hour after the sun comes out. In the morning, coronary artery tension is high and sympathetic nerve excitability is high. The incidence of cardiovascular diseases is the highest from 6 am to 12 noon, so it is better to choose afternoon or evening activities as far as possible.
14, as the saying goes? Walk a hundred paces after dinner and live to ninety-nine? Many old people take this old saying as their fitness motto. In fact, it is unscientific to take a walk after dinner. From a medical point of view, the heart load of the elderly increases after meals, especially when they are full, and exercise after meals has obvious negative effects on the cardiovascular system. Therefore, the elderly should avoid exercising within two hours after a full meal.
How do the elderly keep healthy 1, drink water in the morning.
Drink a cup of warm water before getting up in the morning, because after a night's sleep and rest, the human body will excrete more water due to urination, breathing and other reasons. Therefore, drinking bad warm water in the morning can not only restore water in the body but also help intestinal peristalsis, which can prevent constipation or improve constipation.
Step 2 Exercise properly
Proper exercise can focus on stretching muscles and bones in the morning, or take care of your knees through walking, Tai Ji Chuan, Tai Chi sword and softball. Excessive exercise will cause irreversible damage to the knee. It is best to control the exercise time at about 40 minutes.
3. Breakfast should be soft but not hard.
In the morning, people should not eat greasy, fried, hard and irritating food, otherwise it will strain the spleen and hurt the stomach, leading to food stagnation and indigestion. Middle-aged and elderly people should eat soft and digestible food for breakfast, such as adding some health foods such as lotus seeds, red dates, yams, longan and coix seed, which will have better health care effect.
Chinese food is three more and three less.
More protein, vitamins and fiber. Less sugar, less fat, less salt, in short, the diet should be diversified, mainly cereals, eat more vegetables, eat fish and ducks in moderation, often eat beans, drink milk every day, and eat less fat.
5. Go to bed on time
Many old people don't sleep or sleep. They mistakenly think that sleepiness is a signal that they should sleep. In fact, drowsiness is a sign that their brains are quite tired, and they should not wait until then to go to bed. Developing the good habit of going to bed on time can not only protect the brain, but also make it easier for the brain to fall asleep, improve the quality of sleep and reduce insomnia.
6, physical examination on time
A considerable number of patients with serious diseases, such as hepatitis, tuberculosis, hypertension, heart disease, diabetes and cancer, are often found in the annual physical examination. In fact, many diseases are difficult to be found early by self-feeling. Only by going to the hospital for physical examination regularly can we find it early and treat it early. Therefore, we should go to the hospital for physical examination regularly.
Step 7 Go to the toilet on time
Many people go to the toilet when defecation is obvious, and even they are confused. Doing so is extremely harmful to health. If the urine stays in the body for too long, it is easy to cause constipation or bladder overfilling and damage, and may even cause toxic substances in feces and urine to be absorbed by people's weight, leading to? Family poisoning? . Therefore, it is necessary to develop the habit of regular defecation, especially in the morning. Frequent defecation can prevent constipation and reduce the incidence of colorectal cancer, which is also good for patients with hemorrhoids.
Health care contraindications for the elderly 1. Avoid sitting and lying down immediately after exercise.
Blood flow accelerates during exercise. If you sit or lie down immediately after exercise, your blood pressure will drop sharply and your heart rate will surge. Muscle movement stops immediately, and the blood in the veins of the lower limbs cannot freely return to the heart, resulting in congestion and swelling of the lower limbs and ischemia in all parts of the brain and body? Shocked? I still feel sick. After exercise, there should be jogging, walking slowly and gradually decreasing relaxation exercise. When resting, you should immediately wipe off the sweat with a soft towel. It is not advisable to lie on the ground everywhere, so as to avoid the body being wet and cold, leading to rheumatic low back pain or joint pain.
2. Avoid drinking a lot of water
Sweating during exercise causes thirst, so you can add appropriate amount of water. Excessive drinking should not be too large, which will destroy the metabolic balance of water and salt in the body and dilute the blood concentration. Light salt water is the most suitable water supply, which not only supplements human body water, but also supplements salt to keep the balance of water and salt in the body.
3. Avoid instant cold water bath
During exercise, blood flow accelerates, capillaries dilate and sweat a lot. Such as instant cold water bath, cold stimulation causes sudden drop of body temperature, sudden contraction of blood vessels, nervous system disorder, muscle spasm, and causes diseases such as colds, rheumatism and arthritis.
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