Recently, I listened to a course on health on "Get", called "How to live over 100 years old", and I agree with the teacher's concept of health, so I made an excerpt of the main content, and sent it to my mom and dad, and to those who need it, so that we can check it at any time.
In terms of probability, with the development of medical technology and the advancement of science and technology, our generation has a high probability of living beyond 100 years. But not everyone can live past 100, and not everyone can live past 100 in good health. How can we spend an old age as healthy as possible? Here are a few questions that will give the answer.
Research in Denmark in the 19th century showed:
This shows that lifestyle has a much greater impact on our health, and medical doctors and anthropologists have found some **** the same characteristics in 5 of the world's longest-lived regions after long-term research, which they call the cornerstone of human longevity :
Harvard University professor Tom Purse made an estimate that if all four of these things were in place, the average life span could be extended by years.
First of all, we're talking about "activity" rather than "exercise". Activity refers to things that we can do naturally every day in our lives that don't require specialized facilities or venues.
We can make it a little less convenient for ourselves by creating more opportunities for activity. For example, traveling by walking and biking as much as possible, taking the stairs as much as possible, washing clothes by hand, standing up and doing exercises while watching TV, all of these can increase the amount of activity.
For the elderly, running, swimming, enhance cardiorespiratory fitness, explosive power of these activities, in fact, not very meaningful. Especially for improving quality of life, improving your muscle strength, improving joint flexibility, and improving balance are key. The recommended activities are yoga and tai chi.
Many modern diseases are eaten out. Medically speaking,
such as diabetes is too much sugar, high blood fat is too much fat, high blood pressure is too much salt, gout is too much purine, these diseases are related to eating too much.
So to live a long life, eating less is very important. One of the things here is the amount of food and drink, and the other is the type of food and drink.
Quantity, as the saying goes, "If you want the body to be safe, three points of hunger and cold", we usually better eat eight points full.
The variety, not to staple food, to vegetables and beans mainly. Because vegetables and beans are rich in nutrients, low calorie, not easy to grow meat, and rich in fiber, not easy to eat after hunger.
Dark green vegetables are also rich in vitamin C and vitamin E, which are antioxidants.
Soy products are rich in vegetable protein, and soy milk also contains a lot of soy isoflavones, which can supplement estrogen, especially helpful for middle-aged and elderly women.
The American College of Cardiology recommends a dietary prescription for common vegetables such as spinach, arugula, brussels sprouts, cauliflower, purple kale, soybeans, red beans, chickpeas, mung beans and so on into a juice, and drink a large cup of it every morning, and it even has the effect of lowering blood pressure and lowering blood sugar.
There is one more thing to pay special attention to in terms of diet:
You may think I don't eat any sweets every day, how can it be too sweet? Because the starchy foods we eat, such as white rice, white flour, rolls, steamed buns, sweet potatoes, yams, and so on, turn into sugar in the stomach after they're digested, so "less sugar" means less starchy foods.
To summarize, dietary moderation means controlling the amount and choosing the type.
Having a sense of hope is having a sense of purpose, and people who have a sense of purpose tend to be more proactive, proactive in dealing with life's stresses and challenges, and less prone to giving up, so they live longer.
If you now answer is not clear what you look forward to, you can try the following methods:
① You can think about life, there are some of your own feel particularly important things, especially look forward to or look forward to things, and then write it down, look at it every day.
② You can think about whether you have some special hobbies or things you like to do, then you can spend more time on these things, to bring it up a notch.
③ You can try to learn a new thing, such as a new musical instrument, learn to sing, learn to dance, etc. Give yourself a bit of a challenge and learn a skill you never knew.
A study by Brigham Young University in the United States found that ** the harm of loneliness is equivalent to 15 cigarettes of alcohol or media smoking. A lonely person often has higher than normal blood pressure and is three times more likely to have heart disease and strokes.
So older people need to learn to get rid of loneliness, and you can try the following:
① Be involved in active recreation, not passive recreation.
"Active recreation" is an activity in which you can devote your whole body and mind, and in which you can use your hands and brain to interact with others. For example, square dancing, singing, etc.
"Passive entertainment" is the process of passively receiving information without active feedback. Such as watching TV, reading novels and so on.
② To get out of the room, go outside more and communicate with others, keep a curious mind, learn more and ask more questions.
③ If you do not particularly hate the animal will, you can have a pet, whether it is a cat, dog or bird can be.
① What are the symptoms of which you must go to the hospital immediately, and can never delay?
The three diseases with the highest mortality rate in China are: cerebrovascular disease, tumor and heart disease.
Cerebrovascular disease and heart disease, such as stroke and heart attack, start very quickly, if you do not go to the hospital will be life-threatening. So if you have any of the following symptoms, you should go to the hospital immediately:
Especially if you have a family history of smoking, high blood pressure, high blood cholesterol, high blood sugar, or heart disease, you need to call an ambulance and go to the hospital immediately when you have any of the above symptoms.
② What to do before seeing a doctor?
First of all, before going to the hospital, you need to prepare the case, health insurance card, ID card, previous test results, imaging film, take medication, such as a list of drugs.
One of the "imaging film", it is best to prepare the original film, not only the examination report.
If there is a lot of information, it is best to organize it in chronological order to facilitate the doctor's access.
Secondly, you can ask the doctor's questions to write down on paper, to avoid forgetting to ask the doctor.
③ What are the rules for registering?
First, if it's your first time to see a doctor, just hang up a general number, not a specialist number. The reason for this is that many of the diseases are common, and the process of treating them is very standardized, and the effect of the experts and non-experts is almost the same.
Secondly, what to hang up, you do not want to think, be sure to consult the hospital desk nurse.
Third, if you have a chronic disease that requires long-term treatment, the treatment plan is also clear, you'd better find a fixed doctor, long-term in his place to see. This way he can provide personalized and fine-tuned guidance and management.
④ How to communicate effectively with your doctor?
First, answer the doctor's questions as succinctly and clearly as possible, stating the facts as much as possible rather than speaking from your own judgment.
Second, when you talk to your doctor, don't be embarrassed to ask questions if you don't understand something. Here's a tip: politely repeat what the doctor said and ask him if that's what he meant.
Third, if you have special requirements, such as wanting to use cheaper medicines that are covered by the health insurance, not wanting to do traumatic tests, or wanting the doctor to give you an extra number for your next visit, these are all reasonable requests. These are all reasonable requests that you can make directly with your doctor.
Fourth, the doctor prescribed medication, take in accordance with the doctor's requirements, they do not take the initiative, feel no symptoms on the discontinuation of the drug. The reason for this is that many diseases require a certain period of time before they can be cured.
Another two tips:
First, when you go to the doctor, if there is no special reason, you should choose to believe in the doctor, rather than doubt him.
Second, if you have the opportunity to meet one or two doctor friends, you can cultivate more relationships. It's much easier to have a doctor friend around when you're sick.
Elderly people are prone to chronic diseases such as "three highs," and you need to be alert to two bad mindsets:
The first one is called the cover-up, that is, not to take it seriously, and feel that as long as you do not have symptoms, it does not matter.
The second is especially take chronic diseases seriously, but there is no right way, hearsay, they do not have the initiative or judgment, health care products, Chinese herbal medicine are trying, but did not get normal treatment.
To treat chronic diseases, there should be a correct attitude:
First, to use the "discovery" rather than "limitation" of the mentality to deal with chronic diseases;
With a chronic disease, the doctor will tell you a lot of things.
When you have a chronic illness, your doctor will tell you a lot of things you can't do, but it's hard to keep up with all the "no's". We suggest that at first you don't focus so much on what you can't do, but rather think about what you can do.
For example, if your doctor tells you to exercise, but you don't like it, you can give yourself the task of discovering what you like best and what is appropriate for you.
Second, treat the whole process as a game, and keep "breaking through and upgrading";
The process of controlling chronic disease is often very long, boring, and difficult to stick to, so you can divide the process into many small tasks, and set milestones for each stage.
Third, take the time to learn about the science, and don't believe in hearsay or random experience with other remedies.
There are two channels to find the right information: one is the regular and excellent publishers in China, such as People's Health Publishing House, Concord Medical University Publishing House, Peking University Publishing House, and People's Army Medical Publishing House, etc. One is through the doctors in the hospital themselves. One is through the hospital doctors to tell you those things in person.
Fourth, one or two of the prevention is better than one pound of treatment - to regular physical examination, there are problems found in a timely manner even if the treatment. It should be done once a year, and the elderly over 70 years old should have a physical examination once every six months.
First of all, two precautions: one is health care products can not be taken as medicine.
In fact, the best health care is - water. 60% of our body is water, nutrients are mainly transported by water, metabolism and waste excretion need water, so people need to drink at least 1.5-2L water a day. It is recommended that you get up every day and drink a glass of water first, usually take a cup of water at any time to drink water.