Men are 60-70 years old and need to be kind to themselves.
The appearance characteristics of men in this age group will change obviously: the skin is rougher and age spots of different sizes begin to appear; The nose looks longer and wider, and the earlobe is fleshy. The reduction of sleep may not contribute to the recovery of physical fitness, and people's memory will also deteriorate. Legs and waist will naturally age. Once the strength of legs weakens, people will easily fall down and even stay in bed for life.
When doing physical exercise, insist on a quarter of an hour every day, mainly kneeling and straightening, and insist on outdoor walking and radio gymnastics every day. At this time, the most important thing is to maintain an optimistic attitude and a healthy body. Don't let changes in appearance affect your mood. Keep a calm attitude and an optimistic mood.
At the same time, in order to prevent the occurrence of various cancers, we should eat more anti-cancer foods, such as fresh fruits and vegetables, especially spinach, tomatoes, celery, apples, dates, oranges, pineapples, peas, bean sprouts, melons and carrots. Plants containing polysaccharides, such as Lentinus edodes, Volvariella volvacea, Auricularia auricula, Tremella fuciformis, Hericium erinaceus, Lentinus edodes, etc. Seafood is the best anti-cancer food, eat more sea cucumber, kelp, laver, clam, squid, squid, mussel, shrimp, jellyfish skin, abalone and so on. It has anti-cancer and anti-cancer effects; Foods containing trace metal elements include: eggs, sesame, liver, kidney, beer yeast, malt, water chestnut, coix seed, water chestnut, lily, yam, tea and so on.
Although all the above foods have anti-cancer and anti-cancer effects, they will be ingested in excess every day, so a balanced diet and no partial eclipse can achieve the anti-cancer effect. Try to eat less greasy and fried food, eat more vegetable oil, eat less animal oil, usually eat more garlic and fish, and drink some red wine in moderation. These practices can reduce cholesterol content.
Reasonable tonic+giving new information to the brain = health
Take tonic: When people are old, it is necessary to take tonic reasonably, which can prevent the occurrence of senile diseases. Foreign experts believe that taking tonic is like dieting for life. Although experts don't recommend this, we should not be blindly optimistic, thinking that we are in good health, neither supplementing properly nor going to the hospital. In order to prevent diseases, appropriate supplementation is also necessary. The health problems of the elderly mostly focus on cardiovascular and cerebrovascular diseases, hypermetabolic diseases (hyperglycemia, hyperlipidemia), osteoporosis, prostate, baldness, impotence and other problems. You can choose deep-sea fish oil, calcium tablets, anti-aging supplements and so on.
Give the brain new information: since it is the sunset of life after the age of 60, it is also very easy to get tired and show indifference and indifference to everything. Keeping a positive attitude is also a magic weapon for people of this age to stay young, because the more you use your brain, the more flexible it becomes. Diet should control fatty foods, avoid eating animal viscera, quit smoking and drinking, and avoid too much sugar and salt. Only by scientifically and reasonably regulating body and mind can we remain young forever.
Need to ensure the quality of sleep
Physiology believes that the sleep quality of the elderly has a great relationship with their physical and mental health. Because sleep helps to reduce the consumption of brain cells, eliminate self-fatigue, enhance the body's immune function, balance and regulate the central nervous system, delay the aging of various organs, promote the body's metabolic activities, and regulate the balance between exercise and rest, tension and relaxation, and work and rest.
Therefore, the sleep time of the elderly should be properly arranged according to their physiological characteristics, physical condition and age differences. According to physiological research, under normal circumstances, people aged 60-70 sleep for no less than 9- 10 hour, people aged 70-80 sleep for no less than10-1hour, and people aged 80-90 sleep for1hour. If you don't get enough sleep for one day and one night, you should take a nap the next day to meet the basic physiological needs of the elderly.
Old people should not fall in love with bed and fall asleep. The theory of traditional Chinese medicine holds that "prolonged lying down hurts the qi", so it is beneficial to advocate that "enough sleep will make you calm and energetic". Sleeping for a long time will make you weak and depressed. "
Men aged 50-60: Pay attention to your teeth, exercise your muscles and use your head more.
Medical research shows that the cholesterol content in the human body will stagnate after the age of 50, so try to eat less high-calorie foods such as butter and bread, because this age group is often prone to gain meat. The function of human immune system will be greatly degraded, and it is more prone to various diseases than before, and the body needs more time to recover. This requires people to give priority to foods rich in vitamins C, E and carrots when choosing food, because they are conducive to regulating the balance of chemical reactions in the body.
Oral health care is also very important, and gum atrophy often occurs at this time. The face is also easy to get fat, and a double chin appears. You may wish to do some facial massage. Of course, the most common problem for men in this age group is the decrease of human muscles, which is easy to cause dysuria. At the same time, the main problem facing this period is to lose weight, which may be exactly what fat people want, but it is not a good sign. Weight loss comes from the reduction of human muscles, which account for more than fat in the human body. At this age, weight loss is a dangerous signal of human aging. The skin of shoulders and arms is the most relaxed, and you need to exercise your muscles frequently.
Men's height will also drop, about every 20 years 1. About 5 cm. At the same time, the luster of the hair will gradually fade, and some hair conditioners rich in nutrients can be used. However, don't forget to exercise your brain, usually read more books, newspapers and do more puzzles.
Mineral supplement+adequate sleep+regular sex life = health
Supplementing various vitamins and minerals: vitamins are essential organic substances to maintain human life activities, while minerals are essential inorganic substances to constitute body tissues and maintain normal physiological functions. Free radicals are one of the main causes of aging. Antioxidant vitamins A, C, E, β-carotene and mineral selenium can help people eliminate free radicals in the body and keep people's physical and mental strength in the best condition at any time. For men in their fifties, they should have such a health awareness: they should start to supplement various vitamins and minerals regularly to lay a good foundation for their bodies. Taking multivitamins every day will get twice the result with half the effort in physical maintenance.
Adequate sleep: 50-year-old men often suffer from insufficient sleep, irregular life, disordered biological clock, listlessness, gloomy face, and wrinkles under the eyes due to long-term hard work in their careers and families. Therefore, a good night's sleep is the premise to ensure good health and even delay aging, especially during the period from 12 to 3 am the next day, the metabolism of skin cells is very fast, and its metabolism speed is more than 8 times that of waking state. You must not stay up late to avoid missing this best sleep time.
Regular sexual life: Regular and moderate sexual life can improve human immunity and make body and mind harmonious and healthy. Studies have shown that it is more appropriate for men aged 45-65 to have sex 4- 10 times a month, and it can also delay aging.
Physical and mental characteristics, strengthen exercise
At this age, psychological and physiological changes will take place for the following reasons: ① the decline of endocrine function in the elderly makes them enter the high incidence period of endocrine diseases; ② Cerebral arteriosclerosis brings diseases such as insufficient cerebral blood supply and hypertension; (3) After leaving the company, the strong sense of loss and the life rules developed for decades were disrupted. As the saying goes, "nothing will happen in the future." Old people always feel that everything is unsatisfactory and naturally complain a lot. During this period, the role of appropriate sports and recreational activities becomes particularly important, which will play a special role in helping the elderly to spend this uneasy period safely.
Prescription 1 Head Health
Methods ① Brain movement after acupoint massage.
Practice: cross your fingers behind your head, press Tianzhu point with your thumb, and let go after 2 ~ 3 seconds. Press 10 times repeatedly.
Requirements: Take this as the center, about 1 An area with a radius of 5 cm. The degree of pressing should be similar to pain rather than pain.
Methods ② Brain movement on the side of acupoint massage.
Practice: Use four fingers to press rhythmically on both sides of the head and above the ears.
Requirements: There are acupoints such as head and tail and Tian Chong in this area. Pressing these acupoints is effective in improving brain power and preventing brain aging. The degree of pressing should be similar to pain rather than pain.
Method (3) Finger pressing behind the ear.
Practice: there is a raised round hard bone behind the ear, which is called complete bone. Starting from around the bone, cross your hands and fingers at the back of your head, press rhythmically with your thumb, and gradually move down.
Requirements: the intensity of pressing should be similar to pain rather than pain. This part is the only way for many blood vessels and nerves to reach the brain. Adequate massage can prevent cerebrovascular sclerosis and ensure smooth blood circulation.
Prescription 2 Upper limb health
Methods ① Sit-ups.
Practice: supine posture, bend your knees or straighten your legs and stick to the ground, put your hands under your body to do flexion and extension exercises, and drive your body to fall together.
Requirements: Bend leg sit-ups are easier than straight leg sit-ups. If you are in poor health, you can land on your hips, which will be easier. When practicing, take the elbow joint as the axis and fully flex and straighten. The number of exercises and groups can be as few as possible.
Method 2 Raise your hand.
Practice: Take a step forward and make a lunge, at the same time straighten your arms and slowly lift or swing from various starting positions. Then change the other leg and repeat the above exercise.
Requirements: the size of the lunge, the height of lifting or swinging depends on individual circumstances. After doing 5 ~ 10 times each time, it becomes a standing posture. After a few seconds of relaxation, the second group, 5 ~ 8 groups.
Methods (3) Exercise with bare hands.
Exercise: You can stand or sit with your arms naturally bent. Try to stretch and hold hands when practicing.
Requirements: 20 ~ 50 times each time, * * * do 4 ~ 8 groups.
Methods (4) Fist and palm move around the ring.
Practice: You can sit standing and clench your fist as much as possible when boxing in circles, so as to maximize the wrist clockwise and counterclockwise; When the palm circles, the fingers naturally straighten and come together, and the range is as large as possible.
Requirements: The two methods can be carried out separately or alternatively. Generally, after 6 ~ 8 turns clockwise and counterclockwise, they are exchanged and made into 4 ~ 8 groups.
Prescription 3 Trunk Health
Methods ① Sit-ups.
Practice: Lie on your back, put your hands on both sides of your body or put them straight on both sides of your head, and change your body from supine posture to sitting posture by abdominal muscle strength. Try not to lift your legs when practicing.
Requirements: People with poor strength can sit up on their hands or in bed. Do 3 ~ 6 groups 4 ~ 8 times in a group.
Methods ② Rotation.
Practice: You can stand, sit or kneel, put your hands behind your head, and turn your shoulders to drive your upper body to rotate to both sides as much as possible.
Requirements: the rotation range is as large as possible, and the rotation speed and times depend on individual circumstances. * * * Do 4 ~ 6 groups.
Methods ③ Flexion and rotation.
Exercise: Open your feet shoulder width or slightly wider than your shoulders, bend your upper body forward to keep it level, and lift your arms to the side to make a rotation. While touching your left toe with your right hand as much as possible, swing your left arm to the right, backward and upward. Then touch the tip of your right foot with your left hand and swing your right arm to the left and back.
Requirements: when bending, the upper body should be parallel to the ground as much as possible, and the rotation range should be as large as possible. The number of rotations and groups depends on individual circumstances.
Prescription 4 Lower limb health
Methods ① Walking on stilts.
Practice: stand on tiptoe (heel up, tiptoe on the ground) and walk with the elasticity of ankle and knee joint.
Requirements: Keep your back straight, hold your chest out, look straight at your eyes. When you step, your knees bend slightly, your waist drives your body forward, your elbows bend about 45 degrees, your hands are empty, and your arms swing back and forth at a constant speed. Be careful not to end your shoulders or walk with broken feet. Take a walk for 20 to 30 minutes every day. After a period of time, you can practice according to certain goals, such as gradually extending the walking distance and shortening the time of walking the same distance.
Methods ② Walking in a straight line.
Exercise: Walking with two feet crossed in a straight line can be from simple to complex. For example, walking with two feet crossed in a double line gradually widens the distance between the two straight lines.
Requirements: Walking on stilts.
Methods ③ Change walking movements.
Exercise: There is no fixed direction and form when walking. For example, walking forward can be turned into walking sideways, then into walking obliquely, walking backwards, walking in circles and so on.
Requirements: Walking on stilts.
Methods ④ Walking in circles.
Practice: walk around within 2 meters in diameter. Stretch your arms sideways, sink your shoulders and bend your elbows, palms up, don't go over your head, don't go over your shoulders, keep your head straight, bend your knees when you walk, walk lightly, fall smoothly, relax yourself, breathe naturally, touch your tongue with your upper jaw, and your breath sinks into your abdomen. Look at your inner hand.
Requirements: once every morning and evening, each time 10 ~ 30 minutes. You can walk clockwise and counterclockwise alternately, and count the laps silently while walking. We should do what we can and step by step.
Method ⑤ Go backward (take a step back).
Practice: Hold your chest and head up during exercise, look forward, put your hands on your hips, and press your thumb back at the "kidney" point on your waist. When walking backwards, lift your thighs back as far as possible, and then step back. While walking backwards, pressing "Shenshu point" with your thumb can play a good role in tonifying kidney, strengthening waist and relieving low back pain.
Requirements: The sports ground should be flat and free of obstacles, and the length and distance of walking depends on individual circumstances. This method is not suitable for patients with tumor and tuberculosis.