The development of traditional Chinese medicine has provided the elderly with updated, broader, and more scientific content for health and wellness. Only by using scientific knowledge for health and wellness can we achieve the goal of longevity. So what should the elderly pay attention to in their daily health care? How can they maintain their physical health? Today, let's take a look at the key points of health care for the elderly.
Common Knowledge of Health Care for the Elderly
1. Regular physical check-ups
Early detection of diseases or assessment of existing conditions can avoid delayed treatment. Most of the diseases that affect the elderly are chronic diseases, and early treatment can significantly slow down the progression of the disease and minimize its impact on daily life. Elderly individuals with various chronic diseases should not blindly take medication and should follow medical advice. Selecting appropriate supplements based on physical condition: Many elderly individuals suffer from various deficiencies. They should choose supplements based on their physical condition and take them regularly to combat aging and extend their lifespan. Calcium supplementation is essential for every elderly person. As people age, a decrease in bone density is inevitable. In addition to paying attention to calcium intake through diet, it is also necessary to supplement with calcium preparations. The best time to take these medications is before bed, mixed with soy milk, for optimal absorption.
2. Suitable physical exercise
As individuals age, various bodily functions weaken, making them more susceptible to common chronic diseases. Engaging in appropriate physical exercise is highly beneficial for preventing age-related diseases and improving overall physical well-being. The elderly can engage in activities such as calisthenics, jogging, and practicing tai chi.
3. Develop good personal hygiene habits
Avoid smoking, engage in regular physical exercise, refrain from excessive alcohol consumption, get eight hours of sleep, maintain a healthy weight, eat breakfast on time, and avoid excessive snacking. Ensure sufficient sleep: Balanced nutrition refers to the appropriate proportion of nutrients in each meal or serving. Elderly individuals should pay special attention to the following aspects of a balanced diet: the main course should consist of a combination of coarse and fine grains, each meal should not be overly filling (100-150 grams is ideal), include more vegetables, fruits, fish, eggs, and dairy products; avoid strong alcoholic beverages, but include onions or garlic with every meal; protein intake should be slightly higher than that of young adults, and high-quality animal protein should be consumed daily if possible; control calorie intake appropriately to prevent obesity and the onset of age-related diseases; consume fresh vegetables and fruits to ensure adequate intake of vitamins, minerals, and dietary fiber; continue to drink soy milk daily, and in addition to soy milk, it is best to consume 500 milliliters of yogurt each day; regularly consume honey, which has unique nutritional benefits and contributes to disease prevention and longevity.
4. Follow dietary principles
Reduce overall food intake to lower calorie intake to a range of 1,200-1,400 kilocalories per day. Choose easily digestible foods. Opt for smaller portion sizes and more meals throughout the day. Avoid overeating during meals and aim to be moderately full or 80% full. Consume warm and cooked foods instead of raw or cold ones. Maintain a light and balanced diet, eat meals at regular times and in appropriate amounts, and avoid binge eating.
5. "Three Meals" Requirements
Having breakfast every day is an important factor in extending one's lifespan. It is most suitable for the elderly to have breakfast approximately 30 minutes after waking up. Follow the principle of "eat a full breakfast, a good lunch, and a light dinner." Dinner should be light and avoid greasy foods. Chewing food thoroughly and eating slowly is beneficial for overall health.
6. Maintain a scientific daily routine
Staying up late and waking up late is an abnormal and unscientific lifestyle that inevitably affects diet. This can change a normal three-meal day into a two-meal day. Irregular sleep patterns will lead to mental fatigue, which in turn accelerates the aging process. Therefore, the elderly should adhere to a scientific daily routine according to their biological clock, ensuring its normal functioning. Generally, waking up at 5 am, engaging in one hour of outdoor activities, having breakfast at 8 am, lunch at 12 pm, a half-hour nap at 1 pm, dinner at 6 pm, and going to bed at 9 pm is ideal.
7. Ensure sufficient sleep
One-third of a person's life is spent in sleep, which helps recover from fatigue, regulate various physiological functions, and stabilize the balance of the nervous system. Sleep is an essential aspect of life and plays a significant role in enhancing physical fitness and prolonging lifespan. Most elderly individuals find it difficult to fall back asleep after waking up in the early morning. In this case, a nap of approximately one hour is recommended, avoiding excessive length to prevent difficulty sleeping at night. Pay attention to daily routines: Elderly individuals have lower adaptability to climate changes. Seasonal changes often trigger underlying health conditions. Therefore, it is important to adjust clothing accordingly to avoid cold air and maintain stable emotions. The elderly should avoid excessive joy and anger. Cultivate the concept of "moderation" and find happiness in simplicity, forgetting about age, illness, and fame and fortune. Embrace a simple and balanced lifestyle to promote health and prolong life.
8. Maintain stable emotions
The elderly should avoid excessive joy and anger. Cultivate the concept of "moderation" and find happiness in simplicity, forgetting about age, illness, and fame and fortune. Maintaining stable emotions has a positive effect on both physical and mental health and the prevention and treatment of various diseases.
It is important to pay attention to the key points of health care for the elderly and adopt comprehensive health promotion methods to enhance overall physical fitness. It is essential to pay attention to functional exercise and avoid further complications. It is also crucial to focus on mental well-being and nutrition. The elderly should not ignore changes in their bodies and should pay attention to various aspects of diet and nutrition. I hope this information provided by the author is helpful to you.
