The Yellow Emperor's Inner Canon divides a person's life cycle into "ten years" as a time period. In different life cycles, due to the different strengths and weaknesses of the body's five organs and six viscera, there are also different requirements in terms of mental, dietary, daily, and exercise maintenance. Starting from the age of 50, the five organs of the human body begin to age, and there are particularly important points to note in terms of diet:
Maintain a balanced mental state
At different stages of life, there will be different physiological and pathological changes, and they should all be approached with a calm mindset, treating them lightly and understanding that these are normal physiological and pathological changes. Some middle-aged and elderly people, due to their own personalities, feel that they have reached middle age, and their bodies are aging, so they freely indulge their emotions. This kind of mental burden will accelerate aging and is harmful without any benefits.
After the age of 60, although the overall functions of the human body decline, the mind can remain youthful. During leisure time, one can read books, play chess, write, paint, and engage in gardening to nurture one's emotions. The famous poet Lu You of the Song Dynasty still personally engaged in farming and participated in physical labor, reading, and writing poetry when he turned 60.
Pay attention to dietary regulations
During middle and old age, the blood cholesterol level, blood pressure, and blood lipid levels of the body will all increase, so a light diet is necessary. Based on one's own physical characteristics, one can supplement with some medicinal foods, especially foods that nourish the kidneys. According to traditional Chinese medicine theory, the kidneys represent water, and black foods can nourish the kidneys. Examples include black fungus, black sesame seeds, black rice, and so on. It is important to note that kidney disease patients should not eat beans, including black beans. Walnut kernels have the effects of nourishing the kidneys and absorbing qi, enhancing intelligence and brain health, and strengthening bones. They can also increase appetite and promote hair growth. Vitamin E contained in walnut kernels is recognized as an anti-aging drug in the field of medicine. Women can consume more mushroom foods. Peanuts are known as the "nuts of longevity"; jujubes replenish qi and nourish the blood, and are a good dietary therapy for strengthening the spleen.
In recent years, there have been frequent reports in the media about "death from overwork," with corporate executives and intellectuals being the high-risk groups. Medical experts have found that the top five direct causes of sudden death are coronary artery disease, aortic aneurysm, heart valve disease, myocardial disease, and cerebral hemorrhage, which are the number one killers of sudden death. To prevent cardiovascular and cerebrovascular diseases, one must change their unhealthy lifestyle. Individuals who are constantly under high pressure and busy should learn to relax and reduce stress appropriately, and should also give up the habit of overeating.
Refer to the "Dietary Pagoda"
The Chinese Nutrition Society recommends the Chinese Resident Balanced Diet Pagoda, which is divided into five layers and covers the main types of food that should be consumed each day. Each layer is different in position and area, reflecting the proportion of different foods that should be consumed in daily diet.
The tip of the pagoda represents oil and salt. The daily intake of oil for adults should be 25-30 grams, and salt should be 6 grams.
The second layer represents dairy and legume foods. The daily consumption of dairy and dairy products should be 300 grams, and the intake of soybeans and nuts should be 30-50 grams. Dairy products should be the first choice for calcium supplementation for Chinese residents. Soybeans are rich in essential amino acids for the human body, and the protein content is abundant. The quality of the fat is excellent, and the mineral content is rich, especially the high calcium content. Soybeans are hailed as a "revolutionary nutritional supplement food" and are indispensable in daily diets. Note that kidney disease patients should not eat legumes.
The third layer represents animal foods, including meat, fish, shrimp, and eggs. The daily intake of meat should be 50-75 grams, fish and shrimp should be 50-100 grams, and eggs should be 25-50 grams. These foods mainly provide animal protein and some important minerals and vitamins. Among meats, pork has the lowest protein content and a higher fat content, so it should not be consumed in large quantities. It is best to eat pork with legumes, as legumes contain a large amount of lecithin, which can emulsify plasma and prevent the formation of atherosclerotic plaques. Poultry is a high-protein, low-fat food that is very nutritious, especially chicken. Chicken soup is a nourishing delicacy commonly consumed in many households. There is a folk belief that stewed meat soup is the most nutritious, but this is actually unscientific. Protein is not soluble in water, and many nutrients in meat cannot be extracted from tissue cells, so eating meat and drinking soup should be done simultaneously. Fish, shrimp, and other aquatic products have low fat content and can be consumed more. Especially fish, with tender meat, easy digestion and absorption, and low fat content, is beneficial for the prevention and treatment of cardiovascular diseases.
The fourth layer mainly represents vegetables and fruits. The daily intake of vegetables should be 300-500 grams, and fruits should be 200-400 grams. Fruits are rich in water, vitamins, minerals, and trace elements, especially vitamin C, which can help replenish nutrients in the body. Generally speaking, fruits with darker colors have higher nutritional content. Choose fresh, seasonal fruits, and try to have a variety of varieties. Of course, you can also choose fruits based on your own physical characteristics.
The bottom two layers mainly represent plant-based foods. Cereal, potato, and miscellaneous bean foods are at the bottom, and the daily intake should be 250-400 grams, with 1200 milliliters of water. They are the main sources of energy in the diet.
On the left side of the Balanced Diet Pagoda, there is a person running, reminding everyone to exercise every day. The specific exercise amount is calculated based on 6000 steps of physical activity. In short, the intake of daily diet should pay attention to diversification, avoiding a single type of food and overeating. Grains should be the main component, and coarse and fine foods should be combined.
Exercise after meals
As the saying goes, "Take a hundred steps after a meal, and you will live to ninety-nine." The book "Shi Yang Zhen Zhong Fang" also says, "After eating, take a few hundred steps, which greatly benefits a person." The elderly should exercise appropriately to slow down the pace of aging. The digestive capacity of the elderly's intestines and stomach gradually weakens, so attention should be paid to the combination of coarse and fine foods and the consumption of easily digestible foods. It is also necessary to follow the admonition in the Yellow Emperor's Inner Canon, "When eating, do not eat too much, as it will harm the intestines and stomach." After meals, one should take a slow walk to promote digestion, or use Sun Simiao's abdominal massage method. This method is simple and very suitable for the elderly. The abdomen is where the stomach and intestines are located, so abdominal massage should be done frequently.
During middle age, both physical and mental abilities decline compared to when one was younger. During this stage, it is important to participate in moderate physical exercise to delay the aging of muscles and bones. Avoid intense exercise and focus on slow exercises such as jogging, walking, practicing tai chi, and performing the Five Animal Exercises. This is also the difference between Chinese and Western approaches to health preservation. In recent years, tai chi and other health-preserving methods have become popular in countries such as the United Kingdom and the United States.
