As people’s living standards continue to improve, they are paying more and more attention to health, especially the health of the elderly. Therefore, the overwhelming number of health care products and countless health books have caused the elderly to have some misunderstandings about life to a certain extent.
What should the elderly pay attention to in their lives? Let’s take a look~
1. Correctly understand aging and aging
The elderly should correctly understand age growth, adjust their mentality, and face aging with a positive and optimistic attitude. Continuously strengthen the awareness of self-care and actively learn self-monitoring knowledge and self-management skills. If physical discomfort occurs, check in time for early detection and early treatment.
2. Reasonable diet and balanced nutrition
The elderly should eat regularly and quantitatively, and the nutrition should be balanced. Eat a combination of coarse grains and fine grains, with appropriate input of meat, fruits, vegetables, and dairy products.
The recommended dietary pattern for the elderly is: three meals at two o'clock, the energy ratio of three meals a day is about 30 for breakfast, about 40 for lunch, and about 30 for dinner, with a snack or fruit in the morning and afternoon.
3. Quit smoking as soon as possible and limit alcohol consumption
As the saying goes, smoking is harmful to health. Many diseases are caused by smoking. The sooner you quit smoking, the better. Drink alcohol in moderation, avoid drinking alcoholic drinks with alcohol content above 45%, and avoid excessive drinking. Excessive drinking is very harmful to the body.
4. Ensure the quality of sleep
Ensure the quality of sleep every day, go to bed early and get up early, and preferably take a lunch break of about 1 hour every day. If you have poor sleep quality for a long time, severe snoring or even apnea, you should seek medical attention in time. Do not use sleeping pills to improve sleep quality.
5. Monitor blood pressure regularly
Elderly people should monitor blood pressure regularly, measuring twice each time with an interval of 1 minute, and taking the average of the two times. You should rest for a while before the test and avoid being emotional, tired, smoking, and holding in your urine.
Patients with hypertension should self-test their blood pressure at least three times a day (once in the morning, once at noon, and once in the evening). If there is a morning peak in blood pressure, you must be vigilant to prevent myocardial infarction and stroke; at the same time, you should also avoid hypotension, especially hypotension caused by improper medication.
6. Monitor blood sugar regularly
The elderly should monitor blood sugar regularly, once every 1 to 2 months is recommended. Fasting blood glucose and blood glucose two hours after a meal must be monitored. When the condition of diabetic patients is stable, it is recommended to have blood glucose testing at least 1 to 2 times a week.
7. Exercise moderately and gradually
Life lies in exercise. It is best for the elderly to choose exercises within their abilities according to their own circumstances and hobbies, such as brisk walking, jogging, swimming, dancing, etc. Tai Chi, etc., avoid exercises that are too intense and too large.
Exercise time: 10 to 11 am and 3 to 5 pm are the optimal exercise times of 30 to 60 minutes each time.
8. Pay attention to the decline of audio-visual function
Avoid picking out your ears and using your eyes for a long time; do not stay in a noisy environment for too long, and strive for a relatively quiet living environment. If hearing loss occurs, you should go to the relevant medical department for examination in time, and choose whether to wear a hearing aid according to your condition.
Recheck your vision regularly, preferably once every six months. If you find vision loss or eye discomfort, see a doctor in time.
9. Pay attention to oral health
Keep your mouth clean, brush your teeth once in the morning and evening, rinse your mouth after meals, use dental floss or toothpicks correctly to avoid improper use and scratch the gums; do this regularly It is recommended to have an oral examination every six months to repair cavities and missing teeth in a timely manner to restore chewing function as soon as possible.
10. Prevention of cardiovascular and cerebrovascular diseases
In order to effectively prevent cardiovascular and cerebrovascular diseases, the elderly should maintain good health habits, exercise appropriately, and control oil and fat in their diet. Be light and avoid too much salt. In addition, develop a good work and rest schedule, ensure sleep quality, and have regular physical examinations. If early symptoms of coronary heart disease and stroke are discovered, seek medical treatment promptly.
11. Pay attention to the early symptoms of stroke
If an elderly person suddenly develops symptoms such as weakness and numbness on one side of the face or limbs, difficulty speaking, nausea, dizziness, vomiting, etc., they must pay attention. It is most likely an early reaction to a stroke. Be sure to call 120 as soon as possible and be sent to the hospital for treatment in time.
12. Prevent falls
Fractures in the elderly over 90 years old are caused by falls. Therefore, you should exercise appropriately, maintain body flexibility, and wear eyeglasses that suit your eyes. If you have difficulty moving, avoid going out alone. It is best to be accompanied by family members. Also choose comfortable shoes and bring crutches if needed.
13. Prevent bone and joint diseases
Winter is coming soon. Elderly people remember to keep their knee joints warm to avoid joint pain caused by excessive exercise. When going up and down stairs, be careful not to Too urgent; if you are overweight, control your weight to avoid damaging the joints of your lower limbs.
14. Prevent stress urinary incontinence
In order to avoid stress urinary incontinence, you should pay attention to changing the living habits and behaviors that increase negative pressure in daily life, such as standing for a long time, Long-term squatting, frequent weight-bearing, etc., and long-term chronic cough, constipation, etc. will also have an impact.
15. Maintain a good attitude and learn to self-groom.
Maintain a good attitude in life, face life with a relaxed and positive attitude, and learn to self-groom. Mood is also very important to a person's physical health. As the saying goes, a smile will last ten years, and a sorrow will make your head gray. With a good attitude, the energy will flow smoothly, and the mood will be smooth, which will also have many benefits for the body.
16. Prevent the occurrence and development of Alzheimer's disease
Alzheimer's disease mostly occurs in the elderly and pre-elderly years, and its main clinical manifestations are memory impairment, aphasia, visual space, and memory impairment. Impairment of ability, impairment of abstract thinking and calculation ability, etc. To prevent the occurrence of Alzheimer's disease, if the elderly experience the above symptoms, they should seek medical diagnosis as soon as possible.
17. Rational use of medication
When using medication, you must strictly follow the doctor’s instructions and clearly understand the indications and contraindications of the medication. And know when to use it, before or after a meal, how often it has been used, how many times a day, or how many times a week.
18. Regular physical examinations
Elderly people should remember to have regular physical examinations, preferably once a year, and actively participate in censuses organized by the government and large hospitals. Although regular physical examinations cannot eliminate risks, they can prevent them to a large extent. Only with early detection, early intervention and early treatment can effective measures be taken to reduce the risk of disease.
19. Carry a health emergency card with you when you go out
When the elderly go out, remember to carry a health emergency card with basic personal information, physical condition, diseases, and emergencies written on the card. Contacts etc.
20. Others
Pay attention to the physical and mental health of the elderly, and participate in more physical fitness and entertainment activities based on their own conditions. For example, many elderly people now practice Tai Chi and square dance in the morning. , singing, etc., choose literary and artistic activities of interest to keep your mood happy.