The first step of daily health care for the elderly: 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. In the morning, you can mainly stretch your muscles, or take care of your knees by jogging, Tai Ji Chuan, Tai Chi sword and soft ball. Excessive exercise will cause irreversible damage to the knee. It is best to control the exercise time at about 40 minutes.
Step 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 indigestion 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.
Step 4: 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.
Step 5: replenish water. Attention should be paid to timely hydration in autumn and winter to prevent symptoms such as rough skin, wrinkles and itchy skin caused by seasonal dry climate. In addition, drinking plenty of water can also promote metabolism in the body, which is helpful for detoxification and beauty.
Step 6: Entertainment, pay attention to cultivate your own life interests such as reading, reading newspapers, playing chess, raising flowers, feeding fish and raising birds. And arrange your time reasonably. At the same time, we should quit smoking and limit alcohol, avoid watching TV for a long time, and achieve a combination of work and rest.
Step 7: Dinner. The best time for dinner is around 18 o'clock. Don't eat too much meat for dinner. Eat vegetarian food for dinner to prevent cancer. Dinner must be vegetarian, with foods rich in carbohydrates, such as millet and rice porridge. Protein and fat should be eaten as little as possible, that is to say, porridge is the main food.
Studies show that eating less at dinner makes you sleep soundly. The correct dinner should be 8 minutes full, depending on whether you feel hungry.
The method of daily diet for the elderly is 1. Eat more rice and supplement nutrition with snacks.
Because of poor chewing and swallowing ability, the elderly often can't eat much at a meal and eat for a long time. In order to get enough calories and nutrition for the elderly every day, nutritionists suggest that the elderly eat 5-6 meals a day, and prepare some simple snacks between meals, such as low-fat milk biscuits (or nutritious oatmeal), low-fat milk oatmeal, old people or tofu pudding, soybean milk and eggs, or mix small pieces of fruit or fruit paste with yogurt.
2. Replace some animal proteins with bean products.
The elderly must limit their meat intake, and some protein sources should be replaced by beans and bean products (such as tofu and soybean milk). In the diet of the elderly, each dinner should contain at least 170g of high-quality protein (such as lean meat, fish, eggs, tofu, etc. Vegetarians should get high-quality protein from beans and nuts (peanuts, walnuts, almonds, cashews, etc.). ).
The staple food is made of vegetables.
In order to facilitate the elderly to chew, try to choose soft vegetables, such as tomatoes, loofah, wax gourd, pumpkin, eggplant and green leafy vegetables, and cut them into small pieces or plane them into filaments before cooking. If the elderly usually take porridge or noodle soup as their staple food, they can add 1 ~ 2 kinds of vegetables to cook together every time, and ensure that they eat at least 500 grams of vegetables every day.
Eating 350 grams of fruit every day is a food that the elderly often ignore.
Some soft fruits, such as bananas, watermelons, peaches, papayas, mangoes and kiwis, are very suitable for the elderly. You can slice the fruit or scrape it into mud with a spoon. If you want to make juice, you must pay attention to controlling the amount. You can add some water to dilute it when making juice.
Vitamin b supplement.
Recent studies have gradually shown that vitamin B is closely related to cardiovascular diseases, kidney diseases, cataracts, brain function degradation (cognition and memory) and mental health that are prone to occur in the elderly. No matter getting sick, taking medicine or after surgery, it will cause a lot of loss of vitamin B, so for the sick elderly, special attention should be paid to vitamin B supplementation. Raw grains and nuts are rich in vitamin B, so when preparing three meals for the elderly, you might as well add some brown rice and germ. You should cook porridge with white rice, or break a small amount of nuts into powder in a blender and add them to oatmeal to cook oatmeal.
The key to the daily health of the elderly 1, sleep: sleep well and ensure adequate sleep. Old people should learn to live a regular life, arrange work and rest time reasonably, and ensure 8 hours of sleep every day.
2, safety: that is, keep the brain alive. Old people should use their brains more, such as reading newspapers, drawing and playing chess, and cultivating various hobbies. Research shows that the 65-year-old people who often use their brains are no worse than the 35-year-old people who don't like to use their brains.
3, turn: that is, change the movement of different nature. After a long period of monotonous work or reading and writing, we should switch to other activities of different nature in time to relax the brain nerves without excessive fatigue and keep the brain in the best state.
4, live: move your fingers, as the saying goes, ingenuity. Regular finger movements, alternating hands movements and rotating fitness balls can stimulate the two hemispheres of the brain, which has the functions of strengthening the brain, improving intelligence and delaying brain aging.
5. Participation: that is, participation in social activities and sports activities. Let young friends accept the infection of youthful vitality, always keep a happy mood and get rid of the lonely living environment.
6. Listen: Just listen to good songs. Beautiful melody can adjust the function of the central nervous system and make people feel relaxed and happy.