Basic view of health preservation

Speaking of the basic concept of health preservation, according to anthropologists' research, the life span of human beings should be about 150 years old, but why do some modern people live to 100 years old and some can only live to 40 or 50 years old? It shows that longevity has both innate basis and acquired factors. This innate basis is decided by both parents, which is called gene in modern medicine, but no longevity gene has been found so far. Even if the gene for longevity can be found in the future, longevity is relative and bound to be restricted by the law of birth, aging, illness and death. Where there is life, there is death, and it is impossible to live indefinitely. Life span is long and short, and there are individual differences. This difference is determined by nature. However, the length of life can also be extended through subjective efforts. Subjective efforts do play an important role in prolonging life span, which is confirmed by countless facts in past dynasties. However, life span is the comprehensive result of many factors. You can't isolate problems and go to extremes because of prolonging life, nor can you go from one extreme to the other. There are eight brothers and sisters in Wang Lao. The eldest sister is the poorest and has no worries about food and clothing. Life is very difficult, but she died at the age of 95 and her brother died at the age of 93. They live a long life, don't practice health and don't eat health products. The above shows that the longevity of the Wang family has genetic factors, and there are longevity genes in the life code, and the innate endowment is decisive.

So why are the congenital genetic factors of both parents basically the same, but the life span between brothers and sisters is different? This shows that the acquired subjective efforts play an important role. In other words, even if the congenital factors are good, if you don't pay attention to aftercare the day after tomorrow, you won't live long. Therefore, under the premise of respecting the innate, we must never ignore the aftercare. The key is to respect the laws of nature.

Health preservation and mentality

Health care is closely related to mentality. People who live a long life can keep a good attitude all their lives, solve problems by themselves and be kind to others. Wang Lao emphasized that health care should first cultivate ideas and develop a good attitude. Old people have something to do every day. If they have something and a goal, they will move on. Look ahead and you will have fun. If you are interested in life, you can keep a good mood, you won't be tired of life, and you will sleep well at night. If you do nothing and feel bored, you will be cranky and fidgety, which will affect your appetite during the day and sleep at night. So he asked his male patient, if you have nothing to do, you can help your wife with the housework. He said to the female patient, you should do a good job in housework and take good care of the children. This should be regarded as a learning, and it is a very meaningful domestic learning. It will make an important contribution to the family and society to arrange the housework in an orderly way and let the husband or children relieve their worries.

The principle of supporting the elderly

The ancients said, "food is the most important thing for people ... those who don't know what to eat are not enough to survive." . A reasonable diet can make people strong and live longer, and improper diet is one of the important causes of disease and premature aging. Therefore, China ancient health experts attached great importance to the moderation of diet, and they all had many incisive expositions and valuable experiences in diet control. The following aspects can be used for reference by the old people.

(1) Food Festival to avoid overeating.

Poor digestion, poor gastrointestinal adaptability and overeating in the elderly will not only cause indigestion, but also induce myocardial infarction. Therefore, the elderly should have a regular diet, try to eat less and eat more meals, not hungry, full and regular. As the book "The Taboo of Health Preservation" said: "Therefore, those who are good at health preservation will be hungry before eating, and they will not be able to eat; Drink first when you are thirsty, not too cold. If you have less appetite, you don't want to eat more. " "Be prepared for a thousand gold prescriptions" points out: "Eat moderately and feel moderately hungry".

"Shou Shi Bao Yuan" also pointed out: "If you are thirsty, you don't drink much, and if you are hungry, you don't eat much." All of the above are warning people to eat moderately and not to overeat. In addition, the elderly should also develop the habit of chewing slowly. "Unnecessary words for treating diseases before they occur" said: "No matter porridge, rice and snacks, you should chew very carefully." According to medical theory, "If you don't want to eat in a hurry, it will damage your spleen, so you should chew slowly."

(2) Avoid being fat and sweet.

The so-called fat, sweet and thick taste is what Chinese medicine calls paste and thick taste, which generally refers to very greasy and sweet fine food. This kind of food is high in fat and sugar, which is easy to cause obesity in the elderly. Furthermore, overeating greasy food will also cause indigestion and gastrointestinal dysfunction in the elderly with weakened digestive function, thus affecting the normal absorption of nutrients by the elderly. Therefore, the ancients have long discussed this, such as "Han Feizi", which said: "Its taste is crispy, its wine is fat, and its taste is sweet and greasy." In the Ming Dynasty, the book Shou Shi Bao Yuan also said: "Those who are good at keeping in good health will nourish the inside, those who are not good at keeping in good health will nourish the outside, and those who nourish the inside will dredge the viscera and regulate the blood vessels, and all diseases will be cured. What foreigners need is the desire of mouth and stomach, extreme delicacy and the joy of poor diet. Although the body is full of color, the chill is turbid in the viscera, and the weak gas can keep peace. " Therefore, the elderly should eat more vegetables and fruits, and eat less cream and thick taste, so as to make their minds clear and healthy and achieve the purpose of prolonging life.

(3) don't be partial.

The diet of the elderly should be diversified, not partial eclipse. Because all kinds of foods have their inherent nutrients, a diversified diet can ensure a balanced nutrition;

Such as partial eclipse, partial eclipse, will cause some nutritional deficiencies, leading to diseases. "Baosheng Yao Lu" said: "Whatever is good, don't be partial to faith, it will hurt and produce phlegm; Evil things cannot be completely abandoned, and if they are abandoned, they will be dirty and uneven. " Huangdi Neijing also said: "Five grains are the supplement, five fruits are the help, five animals are the benefit, five dishes are the filling, and the smell is the essence." That must be a reasonable diet, not partial eclipse.

(4) Don't force yourself to eat

There are several kinds of anorexia in the elderly, including physiological anorexia, psychological anorexia and pathological anorexia. No matter what kind of anorexia occurs, as long as you have no appetite, don't force yourself to eat. The positive way is to adjust diet, strengthen physical activity, maintain a happy mood, create a relaxed dining environment, and make meals that are excellent, fragrant, delicious and attractive. Because eating reluctantly will hurt the spleen and stomach. Tao Hongjing in the Liang Dynasty once pointed out in the Record of Keeping Healthy and Prolonging Life that "if you are not thirsty, you will swell" and "if you are not hungry, you will be tired". Chinese medicine believes that the spleen and stomach are the "acquired foundation" for human health and longevity. Therefore, paying attention to dieting and protecting the spleen and stomach are important links to ensure health and longevity.

(5) avoid eating after anger.

Sun Simiao said: "People should eat and worry." . The ancients also said, "You can't be angry after a meal, and you can't eat after being angry." In other words, eating should be calm and absorbed, which can be beneficial to the digestion and absorption of the spleen and stomach.

(6) Avoid eating food that is too cold or too hot.

Old people should eat at a proper temperature. Too cold and too hot diet will damage the digestive tract mucosa, especially the esophageal mucosa, which will cause esophageal cancer after a long time. Eating too much and catching cold can also damage the spleen and stomach.

The elderly should also eat more digestible food, cut it carefully and cook it thoroughly, and eat more foods rich in vitamins such as vegetables and fruits.

(seven) avoid salty, appropriate light.

Since ancient times, Chinese medicine has advocated that the diet of the elderly should be light and avoid being too salty. If the diet is too salty and the salt intake is too high, it will easily cause hypertension, which will affect the heart and kidney function. Neijing said: "The taste is too salty, which has the functions of strengthening bones, exhausting qi, shortening muscles and depressing the heart."

Eating too much salt makes the pulse coagulate and cry and change color. Medical theory also says that the diet of the elderly should be "fat-free, sour and salty". In addition to using less salt in diet, cooking methods such as steaming, stewing, eating more soup and porridge and using less frying should also be used in food processing. In addition, elderly people who have drinking habits should also avoid alcohol.

(8) Pay attention to post-meal health care

There is a cloud in Qian Jin Fang: "Rinse your mouth after a meal, making your teeth unbeaten and your mouth fragrant." "Eating enough makes a hundred paces, often rubbing your belly with your hands a hundred times, and knocking your teeth for thirty-six, so that you can eat it easily and benefit people. Lie down when you are full. If you don't eat, you will get sick. " Wen Ming-A tour of "Tea Story" reads: "Rinsing your mouth with strong tea can relieve boredom and strengthen your stomach and teeth." These dietary principles of the ancients not only inspired us, but also proved by modern science to be an effective prescription for health care and longevity.

Eating walnuts every day for the elderly can delay physical and mental decline.

A recent study published in the British Journal of Nutrition found for the first time that eating seven or eight walnuts a day can improve the cognitive ability and exercise ability of the elderly. At the same time, the study also strongly suggests that inviting walnuts to dinner is more nutritious.

Zhao Xia, director of the Nutrition Department of beijing jishuitan hospital, said that because walnuts are not easy to make people feel full, they are easy to eat more, which leads to high oil intake. In addition, if you eat more walnuts besides dinner, it will also increase the burden on your stomach. Therefore, it is best to put walnuts in dinner, two or three per meal, which is easier to control.

In fact, walnuts have long been called "longevity fruit" and "Yizhi Fruit" in China, but because of its high price and high oil content, many people don't stick to the habit of eating walnuts. Most people eat walnuts as snacks, which is actually not the best choice. On the one hand, people often forget to eat them. On the other hand, they consume too many calories.

In fact, walnuts can be used as an "all-weather" food. For example, for breakfast, walnuts can be cooked with rice and porridge, or they can be made into assorted stuffing with other foods. Eating walnuts at noon can make vinegar.

Make cold salad. You can also add walnuts when cooking or cooking soup at night, which is also healthier. If it's too much trouble, you can mash walnuts, and adding two spoonfuls of ingredients to each cooking is equally effective.

Walnut is a veritable "old man's fruit"

It is found that walnut can enhance people's physique by delaying the occurrence of neurodegenerative diseases, thus achieving the purpose of prolonging life. Compared with other nuts, walnut not only contains essential fatty acids and other substances, but also contains a lot of nutrients such as polyphenols and antioxidants, which is more suitable for the elderly.

The diet of the elderly is far from "three whites" and close to "three blacks"

Because there are some misunderstandings in many eating habits of the elderly, it is best for the elderly to stay away from the "three whites" and be close to the "three blacks".

"Three whites" means salt, sugar and lard, so eat less. "Three blacks" refers to mushrooms, fungus and black rice, which should be eaten often. For salt, sugar and lard, don't simply refuse, eat some appropriately. And the human body needs to take these three kinds of white reasonably. Generally speaking, salt does not exceed 5 grams a day, just to help improve the taste in every meal. Sugar is an essential basic substance for human body, but it should not be taken in too much. If fat meat is cooked reasonably (slow fire 1 hour), it can reduce saturated fatty acids that are not good for human body.

Mushrooms, shiitake mushrooms, auricularia auricula and other fungi are all healthy foods and also belong to the category of "black food". Auricularia auricula can prevent thrombosis. If you eat a little black fungus every day, it can play an anti-clogging role and become a natural anticoagulant. Auricularia auricula has the functions of enriching blood and promoting blood circulation, resisting platelet aggregation, preventing coagulation and thrombosis, and preventing and treating coronary heart disease and arteriosclerosis.

The skin of Lentinus edodes is black, which can dissolve cholesterol and reduce blood lipid and serum cholesterol. Because it contains a lot of vitamin D, eating more can prevent osteoporosis. In addition, regular consumption of mushrooms can also prevent cancer and colds.

The summer health of the elderly begins with a nap.

In summer, the days are long and the nights are short, so it is easy for the elderly to wake up early. If they are busy with housework, work or entertainment during the day, their nervous system is in a state of excitement and they often don't feel sleepy. However, once they are relatively free, the old people will feel sleepy.

Professor Zhang Ming, an expert on cardiovascular and cerebrovascular diseases in Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that people have two sleep peaks a day. The first peak is at 1- 2 am; The second peak is at 1-2 pm. Only when you fall asleep at the peak of the biological clock can you feel refreshed and energetic. Taking a nap for 30 minutes every day can reduce the incidence of coronary heart disease by 30%. Taking a nap in summer can also relieve the fatigue caused by insufficient blood supply to the brain, especially for the elderly. After lunch, the gastrointestinal tract needs more blood supply to digest food. In this case, the brain gets relatively less blood. Taking a nap can rest the brain and is an important measure to make up for the lack of blood supply to the brain in time, especially in hot summer.

Professor Guo, director of the Department of Health Rehabilitation at Nanjing University of Traditional Chinese Medicine, said that taking a nap is also very important. Don't take a nap immediately after lunch. It is best to do some activities, such as rubbing the abdominal cavity, and then take a nap after the feeling of fullness is eliminated. The nap time should not be too long, and 30 minutes ~ 1 hour is the best. If you sleep too long, you will feel dizzy and weak after waking up. Secondly, we should pay attention to a quiet environment and a suitable temperature during a nap. Modern medical meteorological research shows that indoor temperature is generally 20℃~23℃, summer temperature is 25℃~28℃, and relative humidity is 50%~70%.

The key to health care for the elderly in summer.

Summer is the most critical season for health care in a year. Paying attention to health care is of great benefit to disease prevention, fitness and longevity.

Feel comfortable.

When the summer heat is in season, the sun is scorching, and sweat leaks out. Sweat is the liquid of the heart, and the heart is most vulnerable to damage. Summer should be refreshing, cheerful and open-minded, so that the soul can be nourished. In the summer when everything is flourishing, hobbies should be extensive. Take part in some meaningful cultural and sports activities in your spare time. If possible, you can also participate in summer camp activities, travel, summer vacation and so on. This can not only relax people, but also exercise.

Sleep late and get up early.

Summer is the season when people's hearts are full of fire and their lungs are weak. People should go to bed late and get up early, conform to nature and maintain yang. Go to bed late to adapt to the deficiency of natural yin, and get up early to adapt to the fullness of yang. Due to the extremely high temperature at noon in summer and short sleep time at night, it is necessary to take a proper nap to eliminate fatigue and maintain abundant energy. Because the heat is steaming outside, sweat leaks out and pores are open, the body is most vulnerable to wind, cold and dampness. If you don't pay attention to conditioning, the human body is weak in qi and blood, and it is easy to cause numbness of hands and feet, facial paralysis and other diseases when attacked by external evils. In terms of clothes, because it is hot and sweaty every day in summer, clothes should be thinner and washed and changed frequently. Wearing wet clothes and sweaty clothes for a long time will irritate the skin and cause many diseases.

Diet should be light.

Summer food conditioning should be based on dispelling summer heat, invigorating spleen and benefiting qi. Therefore, the diet should be light and refreshing, less greasy and easy to digest. Choose sour and spicy food properly to enhance appetite. Summer diet should be more spicy, less bitter and cold, and save cold drinks. Supplementing water, salt and vitamins, such as watermelon, mung bean juice and red bean soup, has a good effect of clearing away heat, relieving summer heat and quenching thirst, but avoid cold drinks, cold water, cold dishes and raw fruits to avoid gluttony. Special attention should be paid to food hygiene in summer to prevent the occurrence of intestinal infectious diseases. We must properly control the "disease from the mouth", do not eat spoiled food, do not drink raw water, we must wash raw vegetables and fruits, and develop good eating hygiene habits.

Reasonable arrangement of exercise

Regular exercise in summer can enhance physical fitness and improve the body's disease resistance. The summer climate is hot and the human body consumes a lot. If you exercise in the sun for a long time, it may lead to heatstroke. Therefore, the exercise schedule should be reasonable first, and it is best to exercise outdoors in the early morning or evening when the weather is cool. Secondly, summer exercise should have necessary protective measures. When exercising in the sun, wear a white sun hat or straw hat to avoid direct sunlight on your head. Clothes worn during exercise should be soft, wide and light in color, which is convenient for the body to dissipate heat. In addition, the amount of exercise in summer should be moderate and not too tired. Patients with hypertension, heart disease, obesity and the elderly and infirm should not exercise in the scorching sun and high temperature environment.

In order to prevent the onset

It is not advisable to use electric fans and air conditioners for a long time. After the elderly blow electric fans and air conditioners for a long time, it is easy to block local blood circulation and muscle aches, and it will also aggravate headaches, lumbar muscle strain, cervical spondylosis, vasculitis, facial paralysis and other diseases.

It is not advisable to take a cold bath for a long time. Taking a cold shower in the elderly will lead to a sudden drop in body temperature, which is easy to cause joint pain and numbness of limbs, especially in patients with coronary heart disease and hypertension.

Prevent heatstroke. Summer is hot and humid, and the elderly should try to avoid going out and not letting the sun shine directly on their heads, especially the frail elderly should avoid walking or exposure in the scorching sun. In order to prevent heatstroke, we should always prepare some medicines for clearing away heat and relieving summer heat at home and around us, such as Ren Dan, Liang Qing Oil, Huoxiang Zhengqi Water and Fengyoujing.