In Longtou Village, Yishan County, in the northwest of Guangxi Zhuang Autonomous Region, downstream of Longjiang River, there is a woman over 100 years old. Her name is Aunt Ran and she was born in 1873. Deputies to the Fifth National People's Congress. There's nothing wrong with her. She washes her own clothes, repairs them when they break, and takes care of herself.
Does Aunt Ran have any fitness methods?
That is to pay attention to health care. I usually work at home, and when I go out for a meeting, I go out for a walk in the morning, afternoon and evening, which not only broadens my horizons, but also exercises my bones and muscles.
In life. She lives sometimes, with three meals a day and a moderate diet. For breakfast, she ate early, had a full lunch and ate little dinner. She said: "I have to work during the day, and I have the strength to work when I am full." Rest at night and eat too much. "Aunt Ran doesn't drink cold water or eat cold rice according to her own situation. Don't eat hot and sour food.
Besides, she is afraid of the cold. In order to prevent her forehead from being blown by the wind, she made an old man's hat out of cloth and wore it all year round. Secondly, all the year round, she carries a small cotton-padded clothes as protective clothing. She said: "People are old and have low body temperature, so they are afraid of catching a cold. Whenever you wear clothes, you won't catch a cold. " Third, in order to prevent her feet from getting cold, she always wears a pair of warm shoes. She said, "It's cold, and there are no shoes under my feet." Illness begins with the heart, and cold heart is easy to get sick. "
Because Aunt Ran pays attention to health care, she has not been sick for many years and is in good health.
Although the average life expectancy of the elderly is gradually extending, their overall health status is poor, and the prevalence of various chronic diseases is gradually increasing. The main risk factors are: lack of physical activity, high-fat diet, smoking and drinking, mental stress, depression and irregular life, mainly caused by bad lifestyle.
At the end of last year, at the first World Health Assembly held in Sanya, Hainan Island, there were extensive exchanges at home and abroad. At the meeting, Professor Xu Tao, the former president of the 305 Hospital of the People's Liberation Army, put forward that "the elderly should take health as the center, adhere to the two basic points of prevention first and self-care", which was concise, grasped the key points of health care for the elderly and was widely representative.
Medicine should aim at improving the quality of life, not just eliminating diseases and saving lives. Self-care is a kind of health care behavior that people discover, protect, handle or cooperate with doctors for their own health interests. Self-care service is a non-professional health care service.
Self-protection of health: self-observation, diagnosis, treatment, care and prevention activities are carried out on your body by using your own medical knowledge and health care methods, and relying on the strength of yourself and your family, so as to form good living habits and establish a set of health care methods suitable for your physique, so as to achieve the purposes of fitness, disease elimination and longevity.
2 1 century is a century of modernization and aging. It is predicted that in the next 50 years, the global elderly population will account for 1/4 (developed countries) to 1/5 (developing countries). China has the largest elderly population and the fastest aging rate in the world. By the middle of this century, the population over 60 will reach 400 million. If such a huge group is unhealthy, it will not only affect the happiness and longevity of the elderly themselves, but also bring great pressure to the whole society and family. Therefore, focusing on health and improving the quality of life of the elderly is a major event related to the whole society and the country.
At present, although the average life expectancy of the elderly is gradually extending, the overall health status is poor, and the prevalence of various chronic diseases is gradually increasing.
The World Health Organization predicts that by 2020, the global proportion of cancer, heart disease and cerebrovascular disease will rise from about 60% to 73%. In recent 20 years, these three diseases have also been the top three causes of death in China. A large number of studies have proved that these diseases are multifactorial diseases, and their main risk factors are: lack of physical activity, high-fat diet, smoking and drinking, mental stress, depression and irregular life, mainly caused by bad lifestyle.
The most effective way to deal with these chronic non-communicable diseases is to establish a healthy lifestyle and stick to practice. In the Victoria Declaration issued by 1992 International Heart Health Conference, a healthy lifestyle is summarized into four sentences, namely, reasonable diet, proper exercise, quitting smoking and drinking, and psychological balance.
The World Health Organization pointed out that as long as a healthy lifestyle is implemented, the chronic non-communicable diseases that are most harmful to human beings can be reduced by more than half. Specifically, it can reduce the incidence of hypertension by 55%, stroke by 75%, diabetes by 50% and cancer by 1/3.
The author conducted a comprehensive investigation and follow-up observation on more than 0/000 long-lived elderly people and centenarians in/kloc-0, and finally summed up the core longevity experience of the birthday stars in 24 words, namely, persisting in activities, being optimistic, living a regular life, moderate nutrition, quitting smoking and drinking, and paying attention to hygiene. In the follow-up observation of 16 100 elderly people, we deeply realized that these 24 words delayed their aging process, reduced or delayed the occurrence of fatal and disabling diseases, and enabled them to maintain their independent living ability and high overall quality of life in their later years. These ordinary 24 words, in the final analysis, are a healthy lifestyle, a good self-care, and the real secret of health and longevity.