Reasonable diet
Everything in the world pays attention to balance and development, so does the human body. A balanced diet is an important way to keep healthy and ensure health care. Don't overeat, it's better to eat less and eat more, and avoid eating too much high-fat food, otherwise it will break the nutritional balance of the human body and cause adverse diseases such as health damage.
Moderate drinking
Why talk about "drinking" independently? First of all, social interaction in modern society seems to be inseparable from the wine table. The emphasis here is on the drinking of drinks. The negative effect of alcohol on human health is undeniable, and excessive drinking makes the burden on the body and kidneys increase. Whether it is vomiting or hangover, it is the best proof. Therefore, especially for middle-aged and elderly people, drinking more water and drinking less is the way to keep fit.
Drink less cold drinks, and the digestion and absorption ability of the spleen and stomach of the elderly has gradually declined, which will be attacked by summer damp heat and affect the digestion and absorption function of the spleen and stomach. If you eat cold food and drink cold drinks, it will damage your spleen and stomach. Although all kinds of cold drinks can relieve summer heat, they will have adverse effects on digestive tract mucosa, slow down the circulation of gastrointestinal fluids, weaken intestinal peristalsis and even cause convulsions. Therefore, the elderly should drink less cold drinks and eat less cold food. Old people with digestive tract diseases should pay special attention. Drink not too strong hot tea to relieve the heat and fatigue in summer.
Stay away from smoke
Smoke, one of the most taboo weapons in human health hazards, is also the most common way for people to vent their pressure. Nowadays, whenever people feel stressed, especially men, they will habitually smoke to vent. But this is very bad for health care. Especially for the elderly, smoking will greatly increase the probability of suffering from serious diseases such as heart disease and cancer, thus greatly shortening life expectancy.
Strengthen interpersonal communication and maintain a positive and healthy emotional state.
Emotion plays a decisive role in human health. It is generally reported that optimistic patients are more likely to recover than those who are always depressed. Similarly, maintaining a positive and optimistic emotional state is also of great significance to the health of the elderly. After retirement, the old people's circle of activities will become smaller and they don't need to work, which leads to self-worth being questioned and often unhappy. At this time, it is very important to strengthen interpersonal relationships, take appropriate social actions and maintain a good emotional state.
by oneself
Exercise is good for you. Not very strenuous exercise is good for your health, and it can also bring you into contact with other people. Swimming and adaptive exercise are especially recommended. Avoid strenuous exercise! Just fit!
keep early hours
Sleep is the first element of health. Sleeping time should be 265438+ 0: 00-3:00 in the morning. Because this time is a winter day, winter is the main hiding, winter is not hiding, spring and summer are not long, that is, the energy is not strong the next day. You can't run too early in the morning. Plants will not carry out photosynthesis until the sun comes out. There are harmful substances in the air!
Don't take medicine indiscriminately.
All drugs are palliative, because all diseases are wrong because they produce wrong results. If the cause of the error is not removed, the wrong result will not be eradicated. The root of health is in the heart, and all methods are born from the heart. If the heart is clean, so is the body. So if you are sick, don't go outside to beg, but rely on your own repair system to repair your own disease. In fact, people and animals are the same. Animals get sick by themselves, and so do people.
2. Life and health knowledge of the elderly
Common sense of life and health care for the elderly: the elderly are prone to fatigue and are not easy to recover, so they should have enough rest and sleep during the journey; If you feel exhausted, you can take a few days off or stop traveling. When you walk for a long time, you should sit down and take a nap.
The elderly have poor thermoregulation function and are prone to catch a cold. They should bring enough clothes and increase or decrease them at any time. Don't take off your clothes immediately when you are sweating. In areas with large temperature difference between day and night, cover the quilt before going to bed and close the doors and windows when the wind and rain come at night.
The gastrointestinal function of the elderly is weakened, and acclimatization can easily lead to digestive dysfunction, so the diet should be light, eat more fresh vegetables and fruits, eat less greasy and spicy cold food, and it is best to drink less or not.
Old people have poor control over their own balance, walk unsteadily, and fall and trip easily. Generally speaking, except for a few healthy people, try not to climb mountains or engage in activities that consume too much physical strength.
Old people should pay attention to the health care of their feet when traveling, such as wearing soft shoes that fit their feet, ironing their feet with hot water at night, and * * * the muscles of their legs and soles, which will make you feel particularly light when traveling.
Elderly people with chronic diseases, especially coronary heart disease, diabetes, asthma, hypertension, etc. , you must bring relevant drugs on the way to Spring Festival travel rush. Once you get sick, take them as soon as possible and tell your peers about your illness so that you can take care of each other.
3. What is the common sense of health care for middle-aged and elderly people?
Physiological characteristics of middle-aged people: according to the current age classification standards in China, generally 35-49 years old is called middle age; According to the age classification standard of WHO in recent years, 45-59 years old is middle age.
People of this age are shouldering important social labor, with rich work experience, great social responsibility, great work pressure, fast pace, heavy family burden and tight schedule; Physiologically, middle age is not only the peak of physiological function, but also the transitional period of aging. The body is undergoing a great change from prosperity to stability to aging. Reasonable nutrition is very important to them, but it is also a group that is easily overlooked. 1. The basal metabolic rate gradually decreases with age 10%-20%, solid tissues such as muscle decrease with age, and adipose tissues increase with age.
2. The function of digestive and circulatory system declines, which is prone to digestive system diseases such as chronic gastritis and ulcer. The ability to resist free radicals in the body is weakened, and the cardiovascular wall gradually loses its elasticity, which is prone to cardiovascular and cerebrovascular diseases and tumors. 3. The function of human body declines. After the age of 40, vision, hearing, feeling and smell began to decline, and the mood was unstable; When women begin to enter perimenopausal period, they are prone to endocrine disorders, osteoporosis and other problems.
Particular emphasis is placed on the decline of immune function, and the peak of cancer incidence is around 50 years old. Nutritional requirements of middle-aged people: 1. Energy: Middle-aged people should properly consume energy. With the increase of age, it is necessary to reduce energy intake appropriately and maintain the standard weight as the principle. Overweight people should pay attention to properly control energy intake, increase activities to consume excessive energy and reduce fat accumulation.
2. protein: With the increase of age, the utilization rate of protein in food gradually decreases, and the supply of protein for middle-aged people should be rich and high-quality, and the supply should be higher. 3. Fat: The ability of middle-aged people to digest, absorb and decompose fat decreases with age, so it is necessary to prevent the intake of fat, especially to limit the intake of animal fat, and the amount of plant fat should not be too much.
4. Carbohydrates: The main source of calories in China is carbohydrates in grains, such as rice and flour. The daily staple food can meet the standard needs of the body. In addition, eating more fruits and vegetables can increase the cellulose in food, which can not only satisfy the stomach, but also prevent cardiovascular diseases, tumors, constipation and other diseases.
5. Minerals: Middle-aged people are prone to the relative lack of certain trace elements. Middle-aged people's poor absorption of calcium, coupled with increased calcium excretion, are prone to osteoporosis, low back pain, leg pain, muscle twitching and other symptoms, so attention should be paid to calcium supplementation.
Zinc has nourishing and exciting effects on sexual function and should be supplemented. 6. Vitamins: Middle-aged people often suffer from various vitamin deficiency symptoms such as bleeding, wound healing, dizziness, ulcer, skin wrinkles, aging, etc. due to decreased digestion and absorption function. Therefore, they must have sufficient supplies every day and supplement vitamin preparations when necessary.
Nutritional prevention and treatment of common diseases in elderly women: the estrogen level of elderly women decreases after menopause, and they are more prone to cardiovascular diseases and osteoporosis than men. Therefore, in a sense, the nutrition and diet of elderly women should be paid more attention. 1. Osteoporosis is a common disease related to aging, and its consequences are fracture, pain and bone deformation caused by fracture, and even complications or even death in severe cases, which seriously damages the health and quality of life of the elderly, especially elderly women.
Estrogen deficiency is the main cause of postmenopausal osteoporosis. After menopause, the level of estrogen decreased and bone metabolism changed significantly. The process of bone absorption and bone destruction far exceeds the process of bone formation, resulting in the continuous loss of bone mass. The incidence of osteoporosis in postmenopausal women is significantly higher than that in men.
Postmenopausal 10 years is the fastest. Nutritional factors also have a certain impact on osteoporosis. Low calcium intake will accelerate postmenopausal bone loss, especially women with low bone peak are more likely to suffer from osteoporosis. Insufficient intake of vitamin D can affect the absorption and transport of intestinal calcium, and long-term vitamin D deficiency can cause osteomalacia and increase the risk of fracture. Insufficient nutrition or excessive intake of protein, high-phosphorus and high-sodium diet, heavy drinking and excessive coffee are all risk factors for osteoporosis.
Prevention and treatment of osteoporosis: 1. Increase the peak bone mass: pay attention to supplement enough calcium from childhood, and take more than 1000mg/d of calcium in adolescence. 2. Moderate physical activity: Weight-bearing exercise is beneficial to bone development and bone mass increase, while outdoor activities exposed to sunlight can increase vitamin D synthesis.
3. Avoid bad living habits: such as smoking, excessive drinking and coffee are not conducive to improving bone peak, and will increase the loss of bone minerals in menopause. 4. Calcium supplement: The recommended intake of calcium for postmenopausal women is 65,438+0,000mg/d (for those who use estrogen)-65,438+0,500mg/d (for those who do not use estrogen). The main source of calcium is diet, but it is not easy to achieve the above recommended amount from diet. You can choose foods and supplements that supplement calcium.
5. Vitamin D supplementation: Pay attention to a certain amount of outdoor activities every day and supplement vitamin D appropriately. 6. Supplementing soybean isoflavone: Supplementing soybean isoflavone can reduce bone loss.
7. Use drugs to treat osteoporosis: such as estrogen, bisphosphate and active vitamin D can reduce the occurrence of fractures and should be used under the guidance of a doctor. 2. The incidence of postmenopausal hypertension in women with hypertension, hyperlipidemia and coronary heart disease is higher than that in men; The decrease of estrogen after menopause makes the incidence of dyslipidemia, abnormal glucose metabolism and coronary heart disease increase rapidly.
Coronary heart disease is the main cause of death in women over 50 years old. The rate of sudden cardiac death in women is 1/3 of that in men, and the mortality rate of myocardial infarction is higher than that in men. Nutritional factors related to coronary heart disease include obesity caused by excessive intake of energy and saturated fatty acids, and insufficient intake of vitamins and dietary fiber.
1. control energy intake and weight: for a low-fat and high-carbohydrate diet, it is recommended to use oils containing oleic acid and polyunsaturated fatty acids, such as tea oil, olive oil, fish oil and corn oil, and the cholesterol intake should not exceed 300mg/d 2. High fiber, high nutrition and low salt diet: salt intake should be controlled below 6g/d; The content of vitamins, calcium, magnesium and potassium is relatively high, and you should eat more vegetables, fruits and potatoes.
3. Increase the intake of soy foods: soy protein interferes with the absorption of intestinal cholesterol, and soy isoflavones, soy lecithin and plants have phytoestrogenic effects.
4. Kneel, 15 Common sense question and answer about health care for the elderly.
Introduction of immune health care knowledge of the elderly: In the journey of life, entering old age or retirement is a big turning point, which will bring great changes to their psychological state, physiological function, life law, diet and daily life, interpersonal relationship and social interaction, among which psychological changes are more prominent and important. Negative emotions such as loss, loneliness, anger and pessimism can lead to loss of appetite, poor sleep, decreased immune function and aggravation of senile diseases, especially the most common cardiovascular and cerebrovascular diseases in the elderly. Now the whole society is paying attention to the health of middle-aged and elderly people, and the health of the elderly is not just a personal problem. "There are old people at home and treasures at home". The most important health problem that a family pays attention to is the health of the elderly. The elderly are the core of a family's health, and their health is related to the happiness and peace of a family. The illness of the elderly will bring inconvenience to the family. Therefore, caring for the health of the elderly is also a social topic. However, relevant experts believe that at present, the health care concept of the elderly is very strong, but the health care knowledge is very lacking, which is easy to create opportunities for some people who cheat money under the banner of health care. Therefore, the study of health knowledge of the elderly is an important aspect of family learning. If the elderly want to improve their immunity, they need scientific health care formula and necessary health care knowledge. Only under the correct guidance can the health of the elderly be guaranteed. This book is based on this principle, from the correct understanding of the human immune system and immune function, to further improve the understanding of enhancing their own immunity, and to explore the health care problems of the elderly, hoping to help everyone.
You go to buy the knowledge of immune health care for the elderly
5. Common sense of daily life of the elderly
Four daily "taboos"
Avoid sedentary: "sedentary people hurt meat." When people are old, they like to sit for a long time because of inconvenient physical activities. Although sedentary is one of the necessary ways to recover from fatigue, sedentary is easy to make muscles decline and shrink. Therefore, the elderly should walk more, be active, and "step on the bus" is the way to health.
Avoid standing for a long time: "Those who stand for a long time hurt their bones." According to relevant data, almost all elderly people over 70 years old suffer from senile osteoporosis. If you stay still for a long time, the elasticity and toughness of muscles will weaken and the brittleness of bones will increase. Once impacted by external force, fracture may occur. In addition, standing for a long time will also make some tissues and cells malnourished, make qi stagnation and blood stasis, and lead to diseases.
Avoid long-term vision: "if you look at it for a long time, it will hurt your blood." When people are old, reading, writing and watching TV for a long time will not only focus on the intraocular muscles and extraocular muscles, but also consume energy, which will lead to decreased vision. More importantly, it will also consume blood and gas for a long time, leading to various diseases.
Avoid lying for a long time: "Those who lie for a long time hurt their qi." Appropriately increasing the rest time and times is beneficial to the elderly. However, blindly sleeping or staying in bed will make you weak. Therefore, the elderly should conform to the law of "going to bed early and getting up early in spring and summer, going to bed late and getting up early in autumn, and going to bed early and getting up late in winter" to maintain their physical and mental health.
Four degrees diet
Speed: After menopause, the endocrine function of human body tends to be slow, and the digestive function of gastrointestinal tract will be relatively reduced. Therefore, when eating, we should chew slowly, expand the contact area between food and intestinal wall, and let the limited digestive juice give full play to its role.
Saturation: "If you want to be healthy, you should be full at every meal." . The digestive ability of the elderly is declining. If they eat too much, the food can't be fully digested. Bacteria will produce more gas after fermentation, which will make people feel abdominal discomfort.
Temperature: Eating food that is too cold or too hot will have a * * effect on the digestive tract, thus affecting the digestive function. Eating too hot food often will also increase the risk of esophageal cancer in the elderly. Moreover, proper temperature can keep the color, fragrance and taste of food natural to the maximum extent, which will stimulate the central nervous system of human appetite, thus making the elderly have a strong appetite.
Hardness: Old people's food should be warm, cooked and soft, not sticky and cold. The secretion of digestive juice such as salivary amylase, gastric acid, gastric amylase, pancreatic lipase and amylase is reduced, intestinal peristalsis is weakened, digestive function is poor, and rough and hard food is not easy to digest.
Emotional four "appropriate"
Appropriate service for the elderly: people living in social environment are inevitably restricted and bound by neighbors, money temptation, status choice and so on. But don't be carried away by those eulogies, such as "body of work" and "Old Horse Crouching Tiger, Hidden Dragon". It should be noted that people over the age of 70 are in great decline in all aspects of physiology, cardiovascular and cerebrovascular diseases, degenerative diseases and so on, so it is not appropriate to be overworked and have too frequent social activities.
Appropriate confusion: No matter how you look at family or some social contradictions, pretending to be confused can control anger. You know, no matter what kind of situation you encounter, maintaining emotional stability and regularity is an important condition for maintaining physiological balance such as blood pressure and endocrine in the body and prolonging life.
Open-minded: being good at cultivating sentiment is an important guarantee for the health of the elderly. People who love literature can recite poems and write lyrics at any time; Those who like opera can sing impromptu songs; Music lovers can * * * listen, caress, play, pull, sing and sing world famous songs to entertain themselves; Those who are good at painting and calligraphy can enjoy their landscape flowers.
Proper concentration: According to Huangdi Neijing, an ancient medical book in China, "concentration is the method of keeping in good health". Although the brain cells of middle-aged and elderly people are dying every day, new cells are born every day when the brain is used. Brain-strengthening exercises directly promote brain health, coordinate and control the whole body, and achieve the goal of health and longevity. Qi Baishi, a painter, was interested in Dan Qing and kept writing all day, at the age of 95. Economist Ma Yinchu worked hard all his life and lived to be 100 years old. These are extremely powerful proofs.
Four "Cautions" in Sleep
Cautious exercise: As we all know, during sleep, the heart beats slowly, the urine secretion decreases, the body temperature drops slightly, and the metabolic rate is also low, so the whole body function is in a state of rest and recovery. If strenuous exercise before going to bed leads to heartbeat and shortness of breath, and the whole body is in a state of tension, you will feel backache and leg pain because of lactic acid accumulation.
Cautious drinking: moderate drinking can dispel wind and cold, dredge blood vessels and relieve fatigue, so it is beneficial to health. But the elderly should not drink alcohol before going to bed. Many clinical experiences show that binge drinking before going to bed may lead to stroke. Moreover, harmful substances contained in wine, such as methanol, lead, cyanide, fusel oil, etc., will accumulate in the body because the liver works slowly at night, and it is difficult to excrete, thus endangering the already declining body.
Shen Mengtou: In winter, some old people like to sleep with their heads covered in the quilt, which is also a bad habit. Adequate oxygen is an important source of vitality for the elderly when they sleep. If you sleep with your head covered with a quilt, your breathing will be hindered and your body will be deprived of oxygen, which will lead to respiratory and cardiovascular and cerebrovascular diseases.
Preventive disease prevention: experience shows that after sleeping for 2-3 hours, you will wake up due to chest tightness and shortness of breath, and get better after sitting up or standing for a while, which are all early manifestations of left heart failure; Feeling chest tightness and shortness of breath when lying flat is a sign of serious diseases in the heart, brain and lungs. It is worth reminding that elderly people with arteriosclerosis, obesity and elderly patients with blood circulation disorders should not fall asleep immediately after meals to avoid accidental risks such as stroke.
6. Common sense of life of middle-aged and elderly people
Middle-aged and elderly friends, we should pay attention in our daily life: don't eat too much greasy and high-sugar food, which will easily make our blood lipid and blood sugar high and cause many complications.
Also, you should not blindly supplement calcium in large quantities, but should seek it in food, such as eating more soy products and milk. In addition, friends with high blood pressure can eat more celery and other foods in their daily lives to lower their blood pressure, rather than relying solely on drugs.
Also, you can drink three or five cups of green tea every week, not too much. Three or five cups can just prevent arteriosclerosis, cardiovascular sclerosis, cerebral thrombosis and other diseases. Drinking too much is easy to produce theophylline. Finally, get more sunshine, which is beneficial to calcium absorption, and do more exercise, such as walking, Tai Ji Chuan and so on! May you have a healthy future.
7. Common sense of life beneficial to the health of middle-aged and elderly people
Health knowledge of middle-aged and elderly people ◇ Sixteen tips for health care 1, hair should be combed frequently: the ancients said that combing the hair bath can improve eyesight and dispel wind, and can regenerate hair loss, hardening and blackening.
2, the face should be rubbed frequently: the ancients said that rubbing the Shenting with a bath surface can get rid of exogenous pathogens, make the yang rise, the blood gas disappears, the old face is rosy, and wrinkles are reduced. 3, the eyes should always be transported: in ancient times, it was called eye movement, and you can go to cataracts to correct myopia, hyperopia and presbyopia.
4, the ear should always play: the ancients called Ming ancient days, covering their ears and playing pillows. It can enhance auditory nerve function and prevent deafness and tinnitus.
5, the mouth should be washed often: In ancient times, saliva was called fetal food, also known as golden syrup and jade liquid, which is an indispensable treasure in the human body. Saliva is a part of digestive juice and has anti-cancer effect. Should be swallowed at any time, refreshing, appetizing and invigorating the spleen.
6. Knock your teeth often: A folk proverb says, "Knock more than 30 teeth in the morning, and the old teeth will not come off." 7. Turbidity should be constant: the ancients called it a drum, which can eliminate stagnation, fill the chest and diaphragm, eliminate turbid qi, absorb clear qi and increase vital capacity.
8, the chest should continue to expand: the ancients called it inflation, thinking that frequent inflation can protect the heart and lungs and make the qi machine smooth. 9, the abdomen should be diligent: the ancients said that rubbing the navel and abdomen can increase gastrointestinal movement, digestion and qi.
10, the waist should always be active: the ancients thought that living the waist could strengthen the waist and strengthen the kidney. 1 1, Gu Dao often said: The ancients thought that lifting anus could strengthen yang and eliminate turbidity.
12, limbs often shake: The ancients said: "Always shake the bones and muscles of the limbs, and the joints become more flexible." 13. Normal leg press's Knee: As the saying goes, "Old people get old first". leg press often rubs his knee and often points Zusanli, which is a method of preventing old age and prolonging life in traditional Chinese medicine.
14, the skin is often rubbed: * * *, which was called dry bath by the ancients. It is believed that this method is suitable for all parts of the body, which can make the blood smooth and the skin smooth and moist. 15, the soles of the feet are often rubbed: the ancients thought that the spring is the bottom of the sea, which can tonify the kidney and warm the waist, make the yang rise, reduce turbidity, refresh the brain.
16, the second defecation is often forbidden: the ancients believed that when going to the toilet, you should close your eyes and keep your mind indoors, and your breath cannot be dispersed. This study also shows that middle-aged and elderly people should do exercise that can improve their metabolic rate by more than 6 times compared with rest in order to have good results.
Exercise more and persevere, especially the middle-aged and elderly people, who are in a state of self-enclosed and relatively quiet for a long time, will groan silently without illness. "Life lies in sports" is always the true meaning of science.
Specifically, a person must jog or walk 25 kilometers a week. You can also choose to play tennis, swim, ride a bike quickly and do some heavy housework as exercise.
As long as these exercises can consume more calories and sweat more, they can achieve the purpose of strengthening the body and prolonging life. ◆ You should avoid anger and impatience at ordinary times, always maintain a good and peaceful attitude, and be positive, optimistic and sincere.
As the ancients said, if you are full of qi, you will get sick, and if you are smooth, you will get rid of thousands of worries. Avoid partial eclipse and overeating in diet.
The daily food should be mixed with meat and vegetables, with moderate meat and fishy smell, both thick and thin, and often eat fruit. Fresh fruit is preferred, supplemented by hard-shelled dried fruit; Vegetables should be fresh and tender, and choose green vegetables with no pollution and plenty of sunshine.
Strive for diversification of diet and scientific and reasonable diet structure. Daily life, catering, entertainment, etc. It should be regular, especially the relatively static entertainment of chess and cards, which requires limited play and moderate enjoyment.
Often sitting still and overworking will inevitably hurt your health. To maintain good hygiene habits, Qin Ying should wash hands during the day, wash sheets and bedding frequently, change clothes frequently, wash feet before going to bed, get enough sleep, and it is best to keep 8 hours of sleep every day.
What items should middle-aged and elderly people have physical examination? 1. Weighing. Obesity will increase the burden on the heart and easily induce cardiovascular diseases; Being too thin will reduce the resistance and immune function, and it is easy to suffer from other diseases, so it should be tested regularly.
2. Take your blood pressure. Hypertension is prone to cerebral arteriosclerosis, leading to stroke.
3. Urine test. Renal diseases and diabetes can be found in time, and urine of patients with hypertension and coronary heart disease can be used to know whether there are renal arteriosclerosis and chronic pyelonephritis in elderly women.
4. electrocardiogram. Electrocardiogram examination can find myocardial ischemic changes and arrhythmia in coronary heart disease.
5. Check the fundus. Senile cataract and primary glaucoma can be found early.
Patients with hypertension, coronary heart disease and diabetes can reflect whether the cerebral artery is hardened by examining the fundus. 6. chest x-ray.
Tuberculosis and lung cancer can be detected early, especially for long-term smokers, and chest X-rays should be taken regularly. 7. Determination of alpha-fetoprotein.
Liver cancer can be found early. It is especially important for patients with chronic hepatitis and liver cirrhosis.
8. Stool occult blood test. Gastric cancer, colon cancer and digestive tract diseases can be found early.
9.*** Finger check. Diseases such as rectal cancer, male prostate cancer and prostatic hypertrophy can be found.
10. Elderly women should have gynecological examinations to find gynecological diseases such as breast cancer and cervical cancer as soon as possible. After the age of 40, the body shape and function gradually appear aging phenomenon. It is generally believed that 45~65 years old is the initial old age, and over 65 years old is the old age.
A series of changes have taken place in the body shape and function of the elderly, which are mainly manifested in the following aspects: ① The proportion of metabolically inactive parts of body components has increased, for example, compared with the age of 20, the excess body fat can reach10 ~ 20% of body weight; However, with the increase of age, the intracellular water content decreases, leading to intracellular fluid, the decrease of cell number and organ atrophy. ② Organ dysfunction, especially digestion, absorption, metabolism, excretion and circulation, will further promote the development of aging process if it is not properly regulated.
(1) Changes of digestive function in the elderly 1. Old people's teeth fall off or wear obviously due to periodontal diseases, dental caries and atrophic changes of teeth, which affects their chewing and digestion of food. 2. The number of taste buds on the tongue is reduced, and the taste and smell are reduced, thus affecting appetite.
The average number of taste buds per tongue is 248 for children, and it is reduced to 30~40 for the elderly over 75 years old, and most of them have abnormal taste and smell. 3. Mucosal atrophy and motor dysfunction.
In people over 60 years old, 50% can have atrophic changes of gastric mucosa, thinning of gastric mucosa, atrophy of muscle fibers, prolonged gastric emptying time, decreased gastrointestinal motility, especially weakened intestinal peristalsis, which easily leads to indigestion and constipation. 4. The digestive glands atrophy, the secretion of digestive juice decreases, and the digestive ability decreases.
Oral gland atrophy reduces saliva secretion, makes saliva thinner and reduces amylase content; The gastric juice volume and acidity decreased, and pepsin was insufficient.
8. Health care knowledge of the elderly
Experience of long-lived elderly: Ten taboos for sleeping in summer, and the elderly need "six attentions" on how to prevent osteoporosis in the elderly. Red fruit helps to reduce the risk of heart disease. Old people are deaf and tinnitus, afraid of heart disease. How to reduce the number of heart attacks in the elderly, maintain sexual life and let the elderly live longer? Pay attention to protect your eyes and eyesight. Old people are not suitable for working and living in too bright or too dark environment.
The brightness of ambient lighting should be moderate. Don't pile up articles that are easy to trip in places where the elderly often pass. Don't dim the light in stairs and aisles to prevent accidental injuries such as the elderly falling down. The elderly who pay attention to oral hygiene should insist on brushing their teeth every morning and evening and gargling after meals.
If possible, change a toothbrush every month. When brushing your teeth and gargling, you can gently rub your gums with your fingers, and you can chew gum at ordinary times to exercise your chewing ability.
If dental caries are found, they should be treated in time, and the residual teeth and diseased teeth that cannot be preserved after various treatments should be pulled out as soon as possible. For those who are partially or completely edentulous, dentures should be installed.
Before going to bed, the removable denture should be taken off to rest the oral mucosa and gums. Removed dentures should be cleaned with toothpaste and tooth powder and soaked in water.
After taking off false teeth, you should pay special attention to brushing the real teeth carefully to prevent food residue, otherwise dental caries will easily occur here. The oral health examination of the elderly should be 1~2 times a year.
We should treat diseases early and prevent diseases early. To delay senile deafness, we must first pay attention to protecting the ear canal and eardrum.
Pay attention to the quiet environment to prevent noise from affecting the ears for a long time. Secondly, we should strengthen physical exercise, quit smoking, put an end to alcoholism, use ototoxic drugs with caution, and often do ear health care.
If you find ear diseases, you should go to the hospital for examination and treatment as soon as possible. Hearing AIDS can be considered for people with senile deafness who affect their daily life.
Get into the habit of defecation on time. Constipation is the cause of many diseases in the elderly. Besides diet, the key to prevent constipation is to cultivate the habit of defecation on time, so that the waste residue after metabolism can be excreted in time. In addition, usually do more levator ani exercises to maintain the vitality and elasticity of sphincter and prevent diseases such as hemorrhoids and fistula.
Pay attention to skin hygiene. Skin hygiene should be changed according to the characteristics of the elderly. Bathing is the best way to clean the skin.
Wash your hair regularly. After the elderly take a bath or wash their faces, they can apply some glycerin solution (one glycerin, two water) or moisturizing oil (cold cream, clam oil, balsam, etc. ) to protect the skin and delay skin aging.
Avoid high temperature, cold and clothes touching the skin. Skin exercise for the elderly advocates self-improvement of the whole body skin.