As people enter old age, their physical fitness declines, so it is very important to learn how to stay healthy. There are four important periods in elderly health care, known as the golden time for elderly health care. So, how can we scientifically and healthily take care of ourselves during these four golden periods?
Brushing teeth: 30 minutes after meals
Brushing teeth immediately after meals is harmful to dental health because there is a layer of enamel on the surface of the teeth. After eating, especially after consuming acidic foods, the enamel becomes soft. Brushing teeth immediately after meals can damage the enamel. Over time, the enamel of the teeth will gradually decrease, making it susceptible to dentin hypersensitivity, causing acidity and pain when eating. Therefore, for the elderly, it is recommended to rinse with water after meals and brush teeth half an hour later.
The following four points should be noted when brushing teeth after meals: First, use a soft-bristled toothbrush; Second, use toothpaste containing fluoride, which enhances the acid resistance of enamel; Third, pay attention to the brushing force, do not brush too hard; Fourth, the brushing time should not be too short, at least 3 minutes, and the toothbrush should circulate up and down, left and right in the mouth, not just brush one area.
Walking: 1 hour after meals
Walking after meals can promote gastrointestinal motility, improve the respiratory system, promote blood circulation, and regulate mental state, but it is recommended to rest for half an hour to one hour before going for a walk. Before walking, warm-up exercises should be done, such as rubbing hands and feet, stretching arms, and stretching muscles and bones. The posture of walking is also important, with head held high and chest lifted, avoiding compression of the chest, which affects heart function. Do not take big steps or walk too quickly. The heels should touch the ground first, and both arms should swing back and forth with the rhythm of walking. Avoid walking on rough or narrow paths, and do not walk backwards to avoid falling.
The walking time should be controlled within 30 to 40 minutes and should not exceed 1 hour. If you feel uncomfortable, stop and rest immediately.
Foot soaking: 9 p.m.
Soaking feet at different times has slightly different effects. If you want to protect the kidneys, it is best to soak your feet around 9 p.m., when the kidney meridian is relatively weak. At this time, soaking feet after increasing body heat can dilate blood vessels and promote blood circulation. At the same time, after a day of tension, soaking feet can help relax the nerves.
It is best to choose a deep wooden bucket as the container for foot soaking, completely submerging the top of the feet in water. The soaking time should not be too long, with 20 to 25 minutes being the best, otherwise it may cause sweating, palpitations, and other symptoms. The water temperature for foot soaking should not be too hot, generally around 40°C to 45°C.
Bathing: 90 minutes before bedtime
Research has found that taking a hot bath 90 minutes before bedtime can improve the quality of sleep. It is recommended to drink 150ml of warm water before bathing. The bathing time should be controlled within 15 minutes. The water temperature for bathing should not be too high, preferably around 40°C.
Do not lock the bathroom door after entering, because the elderly have poor balance, and many of them have heart disease, hypertension, and other illnesses. In addition, the bathroom is small and the floor is slippery, making it easy to have accidents. It is advisable to install a frosted or tea-colored glass window. In case of an accident, people outside can open the door for rescue.
