Reduce Salt Intake
After years of popularization and education, most people are aware of the harm caused by excessive salt intake, as a series of aging-related diseases are closely related to salt consumption. Therefore, it is not only about awareness, but also about implementing it in daily life, especially paying attention to the calculation and intake of "hidden salt". Often, when salt intake exceeds the limit, it is because the calculation of hidden salt has not been taken into account, and low-salt but high-sodium foods are often overlooked.
Reduce Fat Intake
Reducing fat intake has long been a consensus for maintaining health and losing weight in society. Medical research has shown that for every 1 kilogram of fat gained by the body, it increases the length of microblood vessels by 200 meters. This increases the distance for blood supply to the heart, increases the burden on the heart, is not conducive to stable and healthy blood pressure, and reduces the body's ability to exercise.
Eat in Moderation
It is common knowledge in health preservation to eat until about 70-80% full during meals. Research from the National Cerebral and Cardiovascular Center in Japan has shown that controlling food intake is more important than reducing oil and salt, especially for middle-aged and elderly people with high blood pressure and high blood lipids. It is necessary to control food intake and reduce accumulation. Even if you exercise, take medicine, detoxify, etc., it is useless if you cannot control your appetite.
Loosen Collars
The neck of a person has pressure receptors that affect blood pressure changes. Wearing a tight collar or tie that is too tight can compress the "receptors" in the neck, causing the body to mistakenly raise blood pressure and cause discomfort or illness. Therefore, for people with unstable blood pressure, it is not recommended to wear tight collars or ties, and the neck should be kept loose.
Loosen Belts
Tightening the belt can affect blood circulation in the lower limbs and cause various discomforts. Especially for people with high blood pressure, arteriosclerosis, and narrow blood vessels, tightening the waist belt is an unwise move. Therefore, the waist belt should not be tightened excessively, but should be adjusted to a comfortable fit. Wearing suspenders can also be a good choice.
Loosen Shoes and Socks
The feet are the end of the body and are most prone to "poor blood circulation". If shoes and socks are too tight, it not only affects the distribution of nutrients, but also increases the risk of high blood pressure. Therefore, it is recommended for middle-aged and elderly people to choose shoes that are one size larger and wear woolen socks for maximum comfort. This is especially important for those who always have cold hands and feet, and should pay attention to proper care.
Avoid Excessive Exercise
Reasonable exercise and appropriate physical activity are one of the ways to improve quality of life. However, for middle-aged and elderly people, it is more important to control the intensity and volume of exercise than whether to exercise. This means that certain activities such as spinning, jumping, heavy lifting, and breath-holding exercises should be avoided. They not only do not contribute to health, but also exacerbate cardiovascular diseases. On the other hand, activities such as Tai Chi, therapeutic exercises, walking, and Qigong, which are gentle and continuous, are encouraged in health preservation.
Avoid Competitions
When it comes to competitions, it can affect emotions and cause fluctuations in excitement and tension. This is not recommended for health preservation. During competitions, no matter how stable your mindset is, there is always a competitive element that can cause increased blood pressure and heart rate, which is normal. If this leads to accidents, the consequences can be devastating.
Avoid Obsessions
In the realm of health preservation, developing an obsession with a certain behavior is an unhealthy fixation. For middle-aged and elderly people, once an obsession is formed, it is easy to lose control over the intensity and duration of exercise, which can pose risks to health. The principle of "exercising within one's limits, diversifying activities, and exercising in moderation" is advocated in health preservation, and it is strongly discouraged to develop an obsession with exercise.
Be Cautious with Medications
In general, middle-aged and elderly people have rich life experiences and tend to rely on their own experiences when it comes to taking medication. They may read the instructions or listen to the advice of "pharmacists" and self-medicate. However, this is the most careless thing to do. There is a world of difference between the perspective and knowledge of experts and non-experts. Although the conclusions and results may often be the same, we strongly recommend seeking professional advice and following medical instructions responsibly.
Be Cautious with Supplements
Supplements are not medications. Many people nowadays are easily influenced by the exaggerated and sensationalized advertisements of supplements, and believe in them without seeking medical advice or taking medication. They rely on various supplements instead of seeing a doctor or taking prescribed medication, which can be frustrating for their loved ones. From the perspective of health preservation, supplements are simply a concentration of certain ingredients found in food that provide nourishment. If they are used excessively, they can have the opposite effect. Their effects cannot be compared to medications. Therefore, caution should be exercised when it comes to supplements.
Be Cautious when Stopping Medications
The dosage and duration of medication must be followed according to medical instructions, and one should never stop or reduce medication based on personal feelings. For medications that lower blood lipids and blood pressure, long-term or even lifelong use is required. Relying solely on feelings often leads to major problems. If one truly wants to stop or reduce medication, it is important to consult a doctor first.
