There are 8 secrets to longevity for the elderly. People who get up early should exercise at least three times a week. Centenarians are undisputed early risers! Better exercise methods are walking, cycling, swimming and dancing. Moderate exercise will bring you happiness. And the strength is moderate, it won't hurt you. In short, try to do some physical exercise.
2. Always communicate your thoughts with people close to you, and don't keep them in your heart. If you think crying is good for you, then cry; If you feel angry, shout loudly and vent your feelings.
3. Cultivate a hobby that really suits you. When you feel angry or depressed, try some physical activities: go out for a walk and beat the blanket. If you are unwell or tired, you can try to go to a deserted place and practice your voice. Eliminating your anger helps to protect your body from bad stimuli. A new hobby will bring fun and happiness to your life.
4. Massage yourself and relax. Depression, nervousness, anger and anxiety can easily lead to muscle stiffness, headache or pain in other parts. Try to massage your temples with your fingers every night. If you gently massage your whole face with your fingers, it will bring you a fresh feeling.
Don't be too nostalgic, try to live independently. If you spend too much time expressing yourself? Good old days? Emotionally, then you are saying goodbye to health and longevity. Let nature take its course in front of you? You must hold the view that it is natural for the times to change for such a long time as one hundred years. Be your own master. The more you can control your own destiny, the healthier your body will be.
6. Don't take medicine often and avoid frequent dieting. Taking medicine often (whether it is a doctor's prescription or medicine bought from a drugstore) will be harmful to your health. Frequent dieting will make your weight fluctuate frequently, which is extremely harmful to your health. Eat vegetables and fruits often. Eat less packaged convenience food.
7. Don't worry too much about your health, and make life full of joy. If you always think you are sick, then you may really be sick. Few people who live a long and healthy life worry about getting sick or dying? They always face life with a positive attitude. A gloomy workaholic is likely to die young, while healthy and long-lived people often regard life as an interesting adventure, so they can live long. Humor is very important. Always read books that make people laugh, watch really entertaining movies, and collect your favorite books and movies, so that when you are in a bad mood, you can try to get rid of it and try to find some jokes every day.
8, moderate drinking water and alcohol, smoking is prohibited. Proper drinking water can keep the kidneys need enough water to exercise their normal physiological functions; A small amount of drinking can improve health, but a large amount of drinking can harm health. Keep a certain distance from smokers. Passive smoking has a great influence on health.
Food to help the elderly live longer 1. tofu
Many people like tofu because it is a nutritious food. The main components of tofu are protein and isoflavones. Tofu has the functions of supplementing qi and deficiency, reducing blood lead concentration, protecting liver and promoting metabolism. Eating tofu regularly is beneficial to health, beauty and intellectual development. The elderly often eat tofu, which has a good therapeutic effect on arteriosclerosis and osteoporosis.
2. Chinese cabbage
Chinese cabbage is a very cheap food, and regular consumption is conducive to getting rid of diseases and prolonging life. Chinese cabbage contains minerals, vitamins, protein and crude fiber. In terms of medicinal effects, Chinese cabbage can nourish stomach, benefit intestines, relieve hangover, relieve constipation, reduce blood fat, clear heat and prevent cancer. Therefore, it is very useful to eat more cabbage in the season with cabbage.
garlic
Garlic can not only prevent colds, but also reduce the risk of gastric cancer and intestinal cancer and enhance digestive function. In addition, garlic can also purify blood vessels, prevent blood vessel blockage and effectively prevent vascular diseases.
carrot
What are carrots rich in? -Carotene can not only protect gene structure and prevent cancer, but also improve skin and enhance vision.
5. porridge
Drinking porridge is a good way to keep fit. If a person can drink porridge normally, your body will get some conditioning. It has become a habit to drink rice porridge three times a day, porridge in the morning and evening, and slightly thick porridge at noon, and each meal is quantified as a shallow bowl. Physicians and health experts throughout the ages have admired porridge for the elderly.
6.fish
People who care about heart health should eat more fish, cook fish dishes three times a week or eat 30 grams of fish every day, which can reduce the risk of stroke by 50%. Medical research has proved that Japanese and Eskimos who often eat fish suffer from cardiovascular diseases in a much smaller proportion than those who seldom eat fish.
7.strawberries
As long as you eat more strawberries, you can fully supplement vitamin C. Strawberries are also rich in iron, which can improve immunity. Dyeing substances and essential oils in strawberries can form special enzymes to prevent cancer.
8. Apple
Eating an apple a day can prevent many diseases. We all know that quercetin contained in apples not only has anti-inflammatory effect, but also can prevent the development of cancer cells. Apples are also rich in vitamins and minerals, which can improve human immunity and cardiovascular function.
Several Dietary Requirements for Longevity of the Elderly As soon as they enter old age, people's various physiological functions will gradually decline, resulting in gray temples, deafness and dizziness, muscle relaxation, increased wrinkles, backache, stumbling, decreased resistance, frequent diseases and so on. This is an inevitable process of life. Being old and weak does not mean that the elderly need less nutrition. On the contrary, a balanced diet for the elderly is more important.
First of all, the elderly should keep a proper weight. The elderly with ideal weight have the lowest prevalence of various diseases. Due to the decline of basal metabolic rate, the physical activity of the elderly is obviously reduced, and the daily energy demand is lower than that of the middle-aged people. The energy supply of the elderly is closely related to their weight. Overweight, especially obese people are prone to hypertension, hyperlipidemia, coronary heart disease and stroke. Low weight, especially emaciation, is prone to respiratory diseases such as chronic bronchitis and pulmonary heart disease due to insufficient nutrition and low immunity. Therefore, we should pay attention to regulating calorie intake and maintaining an ideal weight.
With the increase of age, many degenerative diseases are gradually increasing. In many countries and regions, heart disease is life threatening? The first killer? The reason is that the coronary artery supplying blood to the heart is blocked due to excessive fat accumulation in the body. So, how to prevent heart disease? The most painless and simple way is to eat less high-fat foods, especially foods containing animal fat (except fish and poultry); The intake of energy and salt should also be limited; Adequate supply of protein; Appropriate supplementation of some vitamins and trace elements.
Osteoporosis is one of the causes of femoral neck fracture in the elderly. Therefore, we should pay attention to calcium supplementation in diet, especially milk and dairy products. Vegetables and beans, especially soybeans, sesame paste, melon seeds, Nostoc flagelliforme, kelp, shrimp and so on, contain high calcium. When an organism is oxidized, it can produce chemically active groups, which are called free radicals. It can cause lipid peroxidation of cell biofilm, destroy biofilm, and lead to cell pathological changes and even death.
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