Elderly people need to pay more attention to health and wellness as their physical functions gradually decline. So how can the elderly maintain their health and wellness? Foot massage is a good method.
1. Foot massage for the elderly promotes health and wellness
1) Kidney meridian points
Regular massage has benefits. The kidney meridian of the foot starts from the bottom of the little toe, diagonally crosses the sole, passes along the back of the inner ankle, enters the heel, then goes up the inner side of the calf, reaches the popliteal fossa, continues upward along the posterior edge of the inner thigh, and leads to the spine. The meridian also goes up to the lungs and throat. This meridian mainly treats gynecological, genital, kidney, lung, and throat diseases, such as irregular menstruation, nocturnal emission, urinary difficulty, edema, constipation, and diarrhea. Yongquan Point and Taixi Point are particularly beneficial for daily health maintenance.
2) Yongquan Point
Yongquan Point is located on the sole of the foot, one-third of the distance from the tip of the toe to the heel along the line connecting the grooves of the 2nd and 3rd toes. There is a saying, "If you want the elderly to be at ease, keep Yongquan warm." Rubbing and massaging Yongquan Point, also known as "rubbing the soles of the feet," should produce a warm sensation. It is particularly effective for diseases such as asthma, lower back and leg pain, and constipation that are common in the elderly. The specific method is to use the thumb to repeatedly rub and massage Yongquan Point from the heel to the point, or gently pat with the palm of the hand until there is a warm feeling in the sole of the foot. In addition, soaking the feet in warm salt water to warm the Yongquan Point is also beneficial. The water temperature should be comfortable for oneself, and the feet should be soaked for 15 to 30 minutes before going to bed every day.
3) Taixi Point
Taixi Point is located on the inner side of the foot, in the depression between the tip of the inner ankle and the Achilles tendon. Sit with both feet naturally separated and toes pointed upwards, or sit with crossed legs. Use both thumbs to press or knead Taixi Point until a slight soreness is felt. This can warm the kidneys and replenish yang energy, which is beneficial for coldness and cold limbs caused by yang deficiency.
Regular foot massage for the elderly has significant benefits and can improve their immune system. Don't miss out on these methods for maintaining health and wellness.
2. Principles for elderly people to maintain health and wellness
1) Fresh and colorful fruits and vegetables
Elderly people need to pay attention to their health and dietary principles. Fresh and colorful fruits and vegetables are rich in vitamins, minerals, and dietary fiber. Fruits also contain abundant organic acids, which stimulate appetite and maintain acid-base balance in the body. However, the quantity should be moderate: if you want your body to be healthy, be slightly hungry and cold. Elderly people should eat a variety of foods, but not too much of each kind. Each meal should be about 70-80% full.
2) High-quality food
The quality of food is also an important criterion for good health. You should pay attention to reasonable and healthy dietary measures in your daily life. High quality does not mean high price. Foods such as soy products, eggs, and milk are of high quality and should be consumed regularly. Also, pay attention to eating more fish and less meat. The main sources of sugar should be grains and fruits, and the consumption of refined sugars such as white sugar, brown sugar, and refined sugar should be minimized.
3) Diverse food choices
When it comes to dietary choices, it is important to eat a variety of foods to maintain good health. No single food can provide all the nutrients the body needs. Therefore, it is necessary to eat a variety of foods such as grains, fruits and vegetables, mushrooms and algae. Also, pay attention to the combination of meat and vegetables, coarse and fine grains, colors, flavors, and dry and moist dishes.
4) Soft texture of food
Considering the physical condition of the elderly, it is important to choose appropriate dietary measures for a healthy life. The elderly have poor digestion and absorption of food, so it is best to have soft and tender food that is steamed, boiled, stewed, or braised. Avoid foods with coarse fibers that are difficult to chew. For example, choose fish with short fibers and tender texture. Milk, eggs, and soy products are also excellent choices.
5) Light flavor of food
Food should have a light flavor, especially for older people, who should pay more attention to their healthy lifestyle. The dishes should be lightly seasoned and avoid heavy flavors. It is recommended to consume no more than 6 grams of salt per day. The recommended daily food intake for the elderly is 150-250 grams of grains, 100 grams of fish, shrimp, lean meat, 50 grams of beans and their products, about 300 grams of fresh vegetables, about 250 grams of fresh fruits, 250 grams of milk, 30 grams of cooking oil, 6 grams of salt, 25 grams of sugar, moderate alcohol consumption, and sufficient water intake.
6) Slow eating pace
The speed of eating also matters for our health, so you should pay attention to your healthy lifestyle by chewing slowly and swallowing slowly, which is beneficial for digestion and absorption. This is especially important when eating fish. Fish meat is soft and tender, making it easy to chew, digest, and absorb. It has high protein content and low fat content, making it an ideal food for the elderly. However, due to the issue of fish bones, many elderly people are limited in their consumption. To solve this problem, first choose fish with fewer bones. It is best not to eat fish at the same time as rice or steamed buns.
7) Fragrant food
Only when food is appetizing can it provide nutritional supplementation. Elderly people should pay attention to their eating habits and timely health care. When the appetite of the elderly decreases, more attention should be paid to the preparation of food, including the coordination of color, fragrance, taste, and appearance. In addition, an elegant, quiet, and clean dining environment, as well as dining in groups or with companions, can increase the dining interest of the elderly.
8) Sufficient water intake
