"The most valuable thing in old age is being lean." This well-known health proverb in China emphasizes the importance of weight in maintaining good health. Being lean in old age is beneficial for longevity as the body's metabolism slows down, resulting in reduced muscle activity and increased fat tissue. Therefore, the total calorie requirement also decreases. Lean elderly individuals are more adaptable to changes in cellular metabolism, which aligns with the physiological needs of the body. As we age, various physiological functions gradually decline. So, how can we take care of our health during this stage? And when does aging actually begin?
According to the "Yellow Emperor's Inner Canon," at the age of fifty, liver function starts to decline, and the liver becomes thinner, bile secretion diminishes, and vision starts to deteriorate. At sixty, heart function begins to decline, leading to bitterness, worry, sadness, and sluggish blood circulation, resulting in a preference for sleeping. These statements indicate that the liver is the first organ to age among the five viscera and the six bowels. However, modern medicine believes that after the age of sixty, the functions of various parts of the body generally decline, and sexual function continuously deteriorates until it disappears, marking the onset of old age. The aging process in old age brings about a series of physiological changes, such as graying hair, increased wrinkles, the appearance of age spots, and osteoporosis. So, what should we pay attention to in terms of health in old age?
(1) Balanced Diet
The "Yellow Emperor's Inner Canon" states, "Excessive eating harms the stomach and intestines." Due to reduced physical activity, elderly individuals secrete fewer digestive enzymes in the gastrointestinal tract, and intestinal peristalsis slows down. Therefore, the diet of the elderly should be small in quantity but high in quality. Generally, excessive eating is highly detrimental to the elderly, as it can harm the stomach and intestines. Modern medicine also agrees that overeating is a major enemy of the elderly. Due to reduced physical activity, the elderly secrete fewer digestive enzymes in the gastrointestinal tract, and intestinal peristalsis slows down. Therefore, the diet of the elderly should be small in quantity but high in quality. How can we achieve this quality?
1. Avoid the "Three Whites" - Salt, sugar, and pork fat should be consumed in moderation. The daily salt intake should generally not exceed 5 grams. Sugar is an essential substance for the body, but excessive intake should be avoided. Fatty meat should also be consumed sparingly.
2. Consume more "Three Black" foods - "Three Black" refers to mushrooms, black fungus, and black rice. Black fungus prevents blood clot formation and has blood-tonifying and blood-activating effects. Shiitake mushrooms can lower blood lipid levels and serum cholesterol, preventing osteoporosis.
3. Eat foods high in fiber - The elderly should consume more foods rich in dietary fiber, such as coarse grains, fresh vegetables, and fruits. However, it is important to note that the elderly may have poor dental health, so they should consume easily digestible and absorbable foods.
(2) Appropriate Clothing
The saying "Humans inherit the Five Constants and develop with the changing seasons. Although wind and weather can give birth to all things, they can also harm all things" emphasizes that normal weather conditions in nature can promote growth, while abnormal weather conditions can harm living organisms. This applies to the human body as well. As people age, their qi and blood gradually decline, and their ability to adapt to changes in the natural environment decreases. Therefore, appropriate clothing is crucial for the elderly. Elderly individuals should wear lightweight, soft, and slightly loose-fitting clothes. By taking these preventive measures, they can maintain a balance of righteous qi and avoid the intrusion of pathogenic factors.
(3) Regular Daily Routine
Traditional Chinese medicine emphasizes the importance of regular daily routines for nurturing the spirit and preserving essence. For the elderly, it is essential to establish a regular lifestyle, including going to bed and waking up early and adhering to a set schedule. They should also enrich their spiritual life and arrange their daily activities in a more diverse and enjoyable manner to enjoy their later years.
(4) Moderate Exercise
"Life lies in movement" is an emphasis on the importance of exercise. Traditional Chinese medicine also states that "idle people are prone to illness, while moderate labor promotes health, and excessive work leads to illness." Here, "moderate labor" refers to moderate exercise. Therefore, the elderly should engage in regular and moderate exercise, such as practicing radio exercises or Tai Chi. Exercise can promote smooth circulation of qi and blood, enhance disease resistance, and delay the aging process.
(5) Maintain Emotional Well-being
As the saying goes, "A smile makes you ten years younger, while worries turn your hair white." This highlights the importance of emotional well-being for overall health. Emotional imbalances can harm one's health. The "Yellow Emperor's Inner Canon" states that anger harms the liver, overthinking harms the spleen, happiness harms the heart, grief harms the lungs, and fear harms the kidneys. Therefore, the elderly should strengthen their willpower and self-control, maintain an open-minded attitude, approach situations with calmness, and avoid accumulating negative emotions. They should strive to spend each day with a peaceful state of mind.
Harmonious family life is also an important aspect of health and well-being for the elderly. Most elderly individuals prefer a quiet environment. If the family conditions allow, it is best for the elderly to have separate living spaces not too far from each other, allowing for both independence and mutual care. A harmonious family atmosphere is crucial for the health of the elderly. Therefore, family members should show more tolerance and understanding towards the elderly.
