Every day morning square dance, morning mountain climbing, afternoon shopping with sisters, evening with the old partner to go to the sports field walk . A day down, tired of some of her can not move, but she firmly believe that as long as you adhere to this "regular" life, the body will be able to maintain good.
But the sisters around her always advised her not to tire herself too much: "Too much exercise will hurt your body!"
Although her exercise is okay, the intensity is not great, can it also hurt the body? With questions, Auntie Xu to the doctor for advice.
Exercise improves the body's immunity, promotes metabolism, and is important for maintaining good health. For middle-aged and elderly people, it is especially important to maintain appropriate exercise.
Exercise can help improve bone health. The loss of calcium in the bones of middle-aged and elderly people is more serious, and the amount that can be absorbed through medication and food supplementation is limited, outdoor exercise in the sun to supplement vitamin D at the same time, to promote the bone density increase.
The immunity of middle-aged and elderly people will have different degrees of decline because of age, exercise can bring up the decline of immunity, but also the degradation of the organ function to maintain a better. We often see sixty or seventy years old, climbing, cycling, playing ball and so on in the movement, not losing young people, which is due to long-term exercise .
"Three Highs" people in the middle-aged and elderly people account for a high proportion of the corresponding cardiovascular disease is also more. The main reason for this kind of disease is the body's metabolic problems, to rely on the year-round medication control, want to cure the possibility is relatively low. But if you add the exercise, artificially strengthen the body's metabolic function, can effectively control the development of the disease.
As the saying goes, "It's hard to buy a thin body," but a thin body can reduce the burden on the body's viscera and prolong the life of the elderly. Exercise allows middle-aged and elderly people to keep their weight and control their physical condition at a healthy level, which is a good way to keep fit.
The benefits of exercise are numerous, but overdoing it can be counterproductive.
Excessive exercise can injure the knee, such as running, middle-aged and elderly people can take the method of jogging or walking slowly to exercise. However, it is not recommended to run for a long time, because the weight of the impact on the knee is very strong, and the bones are easy to be injured.
Excessive exercise in turn leads to excessive sweating of the body. Proper detoxification is a good thing, but too much sweating is easy to hurt the body fluid, and over time it will cause blood pressure to rise. And the exhaustion caused by excessive exercise will reduce the body's immunity and lead to other diseases.
Middle-aged and elderly people one to two hours of aerobic exercise per day is relatively safe and long-term persistence, excessive exercise is not desirable.
The most important thing for the elderly is to have a variety of drugs at home. Cold and flu, vitamin supplements, antihypertensive, fast-acting heart pills , as well as the prevention of all kinds of disease prevention drugs can be imagined.
Seriously, all drugs should be taken under the guidance of a doctor, but some older people find it troublesome to go to the doctor all the time, they will be based on experience and instructions to prepare their own medicine to eat. Not to mention the side effects of medications, several medications put together are prone to adverse reactions, which non-professionals can't see from the instructions.
There are also some middle-aged people who take health care products as all-purpose drugs, no matter where they are uncomfortable, as long as they eat health care products, everything will be fine. I don't realize that there are a lot of serious illnesses that are found in this kind of "everything is fine" state. The problem of health care in the society has also caused a hot debate, most of them are businessmen in order to benefit the efficacy of health care products over publicity, we must do a good job to choose.
Drugs are curing with which the body which is sick, accordingly take medicine for therapy. But that doesn't mean that any of the headaches can be solved by medication.
For example, some middle-aged and elderly people do not sleep well, night insomnia, the next day headache dizziness depressed . At this time the body needs to rest, if you take some medicine to make the symptoms less severe, but will be the body's problems to cover up, easy to trigger a big disease.
Middle-aged and elderly lower back pain a lot, this is because of bone skeletal aging, organ degeneration caused by the need to find the cause of the disease, and symptomatic treatment. However, many middle-aged and elderly people do not care about calcium, tonic drugs, etc., they just want to eat painkillers, after taking the drug may be a little better, but the damage to the body of the drug is invisible.
But painkillers have a stimulating effect on the stomach and can hurt the liver, and eating them for a long period of time will cause serious adverse reactions. You can't eat more than one tablet to relieve the pain when it's unbearable. Despite the large side effects of painkillers, it occupies a significant proportion of the medicine box in the middle-aged and elderly.
In short, there is a disease to take medication, but usually still conditioning as the main, try to avoid drugs on the body to cause excessive damage. Although the drug can reduce the symptoms, but it is not everything, single drug can not maintain a good body, only long-term exercise, scientific diet and regular life, can have a healthy body.
With the continuous improvement of the living standard of society, many families are living a rich and prosperous life, and the requirements for diet are also more refined. In order to pursue a healthy lifestyle, many middle-aged and elderly people have entered the "light" circle, they don't eat meat, don't eat oil, only eat vegetarian food, and the amount of food is very small.
There was a 73-year-old woman who had snow-white hair, not a trace of black hair, a yellowish-white face, a depressed look, and looked listless. The doctor, through examination, found that there was no major problem with her organs, blood, etc., and for a while could not find the cause that made her depressed.
After further study, she found that she had been eating vegetarian food for six years, and had controlled the amount of food she ate at each meal, and for two years she hadn't eaten dinner at all! A typical malnutrition-induced weakness of qi and blood that requires dietary adjustments to return to normal.
Under the doctor's advice, she began to eat meat, shrimp and other high-quality protein, adjusted for more than three months, the old lady refreshed. Originally thought that the body has a disease, I did not expect to eat a grain of medicine, alone diet to eat the essence back.
Like this example, it is not difficult to see in the middle age group. Because high blood pressure, high cholesterol, and high blood sugar are more common in this population, many people are asked to eat lightly. This doesn't mean that you can't eat the "good stuff" in the future, but it means that when you eat it, you should control the amount and not eat too much, so as not to bring more burden to the kidneys.
In addition, three meals a day is a habit left over from our ancestors, and the Chinese body has adapted to this dietary rhythm, as the need to maintain the balance of blood glucose in the middle-aged and elderly people, it is most important to keep blood glucose stable. Therefore, whether it is breakfast or dinner, it is equally important to the human body, over-dieting will cause the body to malnutrition, and even lead to serious consequences.
1. A balanced diet is the primary need for middle-aged and elderly people to maintain their health.
"People eat for days", for the middle-aged and elderly, the science of diet, directly affecting the health of the body. A balanced diet requires dietary diversity: the kinds of food should be abundant, and the varieties of each type of food should also be different.
In other words, the diet of middle-aged and elderly people needs to be control the total amount of food, and eat as much variety as possible. The food should contain carbons, proteins, fats, vitamins, minerals and other types of nutrients, as long as you know how to eat enough 20 kinds of food every day is doable.
2. Maintain a healthy, stable lifestyle.
The life of the middle-aged and the elderly must be regular, such as rest on time, eat at regular intervals, regular exercise and so on. These healthy routines will keep the body in a stable state and prevent disruption of the internal environment due to excessive stress and changes in the environment. This is one of the most important factors in ensuring the health of middle-aged and elderly people.
3. Find things that interest you
Mental health is something that middle-aged and elderly people should pay special attention to, because it is closely related to physical health. If you have something you're interested in, you can put your energy in the right place, instead of focusing on your physical discomfort and getting stressed out.
When the energy is immersed in time, the time will be more pleasant meaningful, and the body can naturally maintain a healthier state.
To maintain good health, in addition to moderate maintenance, we must pay attention to balanced diet, regular life, cultivate interest and other methods of physical and mental benefit to the elderly. These can help them improve their quality of life and maintain their health.
References:
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2 Wu Wenwen. A preliminary study on the study of middle-aged and old-aged permaculture and health care reports in Xin'an Evening News and its impact[D]. Guangxi University,2014
3 Zhang Jingping,Wang Enlong,Bai Li. Diet and Keeping in Good Health Suggestions for Middle-aged and Elderly People[J]. Diet Science,2018(06):138.
4 Du Zhennan. Nutrition should be scientific[J]. Old Friends,2011(04):57.