Late Life Health (Part 1)
As people age, they pay more attention to health and wellness. There are many things to consider in the late years of life, and below we will provide you with 8 lines of defense that the elderly should remember.
Defense Line 1: Prevent Falls Starting at 65
According to data, among community elderly residents in China aged 65 and above, 21% to 23% of males and 43% to 44% of females have experienced falls. Among these falls, about 20% to 30% result in moderate to severe injuries. Therefore, it is necessary to take precautions against falls starting at the age of 65. Firstly, the elderly should pay attention to calcium supplementation to prevent osteoporosis. This can be achieved by drinking more milk, eating foods high in calcium such as shrimp skin, and developing a habit of sun exposure. Secondly, movements should be slow. Whether getting up from bed or walking outdoors, one should not rush to prevent accidents. Thirdly, potential obstacles that may cause falls should be removed from the home. For example, the bathroom should be non-slip, toilets should preferably have handrails, the indoor hallway should not be cluttered, and the lighting should be bright enough. It is also advisable not to use excessively high storage cabinets. Lastly, choose suitable exercises. Exercise can strengthen lower limb muscles and improve balance, but it is recommended to choose less intense activities such as walking, swimming, or practicing tai chi. Researchers in the United States have even found that practicing tai chi for 48 weeks can reduce the risk of falls by 25% for individuals aged 70 to 90.
Defense Line 2: Have One Boiled Egg Every Day
Eggs are a small nutritional storehouse, containing high levels of protein, vitamins, minerals, and phospholipids. Many elderly people are concerned that the cholesterol in egg yolks may be harmful to their health. In fact, as long as the number of eggs consumed is limited to one per day, it does not increase the risk of heart disease.
Furthermore, the high-density lipoprotein cholesterol found in egg yolks can even prevent atherosclerosis. It is recommended that the elderly consume one egg per day, with boiled eggs being the preferred method of preparation, such as boiled white eggs or boiled eggs in a pouch. This cooking method is most conducive to preserving nutrients and facilitating better absorption by the body. Fried eggs are not recommended as they are high in oil content and can produce carcinogens.
Defense Line 3: Eat Steamed Fish Three Times a Week
Medical research has shown that eating fish three times a week can reduce the risk of cardiovascular and cerebrovascular diseases by about 30%. The omega-3 fatty acids found in seafood also have a protective effect on the brain and help prevent cognitive impairments. It is recommended to eat more seafood, as it contains high levels of zinc that can be easily absorbed and utilized by the body. Seafood also contains a variety of trace elements such as vitamin A, vitamin D, calcium, manganese, iodine, and selenium, which are more beneficial for the nutritional balance of the elderly compared to meat. The specific amount of fish intake per week may vary depending on gender, age, and physical condition, and it can be determined individually. Steamed fish, such as steamed bass or steamed yellow croaker, is the recommended cooking method. Although salmon and other deep-sea fish have high nutritional value, it is not recommended for the elderly to consume them raw.
Defense Line 4: Take a Nap at Noon
Some people believe that as they age, they naturally need less sleep, so they do not prioritize getting enough rest. In fact, the elderly have a weakened immune system and are prone to insomnia at night, making it even more necessary to recharge their bodies through afternoon naps. There are three points to note when taking a nap: first, it is recommended to nap between 11 am and 1 pm, with a duration of around 30 minutes. It should not exceed 1 hour, as this can lead to deep sleep and affect nighttime rest. Second, lunch should not be overly filling. Third, it is important to lie flat and keep warm, avoiding leaning on chairs or sofas during the nap.
