Diet of 60-year-old men Nowadays, there are more and more obese elderly people, and the diabetes, hyperlipidemia and various cardiovascular and cerebrovascular diseases that follow are also dragging down the body. ? Soothing eating habits? There are three principles: if you are not hungry, don't eat, have a full meal, and eat in order, which can start your body? Rejuvenation mechanism? , reduce the burden on the body and reduce the possibility of obesity. Specifically, first of all, even if it is time to eat, as long as you don't feel hungry, there is no need to eat. For example, if you eat late the night before, if you eat breakfast the next morning, it will increase the burden on your stomach. Try not to have dinner after 9 o'clock. Secondly, when you feel that your stomach is not full, but your enthusiasm for food has declined, you should stop chopsticks. The most reasonable meal order is to eat fruits and vegetables first, then try to eat protein food, and then intake carbohydrates.
Healthy sleep methods for 60-year-old men. High-quality sleep is particularly important for the health of the elderly. Especially sleep state, is closely related to longevity. According to data released by the American Alzheimer's Association, the aging of the brain can be delayed by two years for the elderly who sleep less than seven hours a night. Many elderly people are prone to insomnia. If they can't sleep at midnight, they will get up to watch TV and read books. Actually want to have it? Did you sleep well? It is better to learn the tricks of Chinese medicine.
First, the room temperature should be controlled at around 20℃ and the humidity at around 60%. Don't put clocks and watches and other things that can make noise in the bedroom.
Second, don't sleep with clothes, otherwise you will get more tired and tired, and it is easy to kick the quilt and cause a cold.
Third, eat less greasy and indigestible food for dinner and don't eat too much. Don't eat anything before going to bed 1 hour. Fourth, don't sleep with your head covered, because this will increase the carbon dioxide in the quilt and reduce the oxygen accordingly, leading to dizziness, head swelling, dizziness and other symptoms.
In addition, a simple massage 10 minute after getting up can quickly stimulate vitality and consolidate the health care effect of sleep:
1。 Comb with your fingertips from the center of your forehead to the back of your head, and then to both sides to improve blood circulation in your head;
2。 Lie on your back, warm your chest ribs with your hands, and then gently rub around your navel clockwise for 20 times to relieve constipation;
3。 Abdominal contraction and anal lifting can promote gastrointestinal peristalsis. If you didn't sleep well the night before, take a nap the next day, just 20~30 minutes.
The 60-year-old man's life-long exercise method lies in exercise, especially for the elderly. Everything comes into being in spring and summer. Old people can go out to play Tai Ji Chuan, walk slowly and do stretching exercises in haze-free weather, and they can also get more than 20 minutes of sunshine every day. In winter, you might as well use some small moves indoors to keep fit.
1, swallowing saliva: Chinese medicine believes that saliva is full, and it can nourish the five internal organs and nourish the skin if swallowed slowly. The specific method is that the lips are slightly closed, the tongue moves around the upper and lower teeth, first left and then right, first up and then down, gently and naturally, then the tip of the tongue is pressed against the upper jaw 1~2 minutes, and when the saliva in the mouth is full, rinse the cheek 36 times.
2, neck rotation: the neck slowly bends forward, stretches backward, and rotates left and right, and the amplitude can be appropriately larger, which can prevent or improve cervical spondylosis.
3, Moore: The ear is outside the kidney and leads to the brain, which is the place where the meridians of the whole body meet. Moore can dredge meridians, promote qi and blood circulation, and eliminate diseases and preserve health. The main points of action are: lift the ear with your index finger and thumb, lift it from the inside out, and then sweep the ear from the back to the front with your hands.