prescribe a diet
From the old age, due to bad teeth, decreased chewing ability and less secretion of digestive juice than young people, so diet arrangement is very important. You should eat more soft food, chew slowly and eat more digestible vegetables. In nutrition, we must ensure the intake of protein, vitamins and minerals. Due to the decline of gastrointestinal function, food intake should be strictly controlled. It doesn't matter if young people eat one more bite. If the old man takes one more bite, he will accumulate food and have indigestion. In addition, it is not advisable to eat cold food or drinks. The elderly should eat less and eat more meals because of the shrinking stomach volume; The number of meals per day can be increased to 5 ~ 6 times. Eat more fruits and snacks to make up for the shortage of food.
Because of the low level of estrogen, water and sodium ions are easy to stay in elderly women, so eating vegetables lightly and eating too salty is often prone to edema and induce hypertension.
sleep
When people get old, the function of brain cells deteriorates, and the self-inhibition ability of cerebral cortex decreases, making it easy to fall asleep or wake up early. Therefore, it is particularly important to develop a good work and rest system, and to go to bed early and get up early. Don't drink water before going to bed, because older women usually urinate more than young people. Drinking water before going to bed will increase the number of nocturia and affect sleep. At the same time, don't drink coffee or strong tea before going to bed, and don't work overtime, read books or watch TV at night. Generally, 6 hours' sleep is enough. If you sleep too much every day, it will cause general fatigue and decrease your resistance.
sports
"Life lies in sports". Some elderly women think they are too old and weak to exercise. This will lead to the decline of cardiopulmonary function and joint muscles, and asthma will occur with a little activity, making it inconvenient to walk. On the contrary, some elderly women, exercising or overworking, will also have muscle lacerations or induce myocardial infarction, stroke and other diseases. You should choose some sports activities with little exercise according to your physical strength, such as playing Tai Ji Chuan, walking, climbing stairs, riding a bike, etc. Each exercise time should not be too long. Because of osteoporosis, it is especially necessary to prevent falling during exercise, otherwise it is easy to fracture.
hygiene
Due to the atrophy of ovaries in elderly women, the level of estrogen in the body decreases, causing vaginal atrophy and decreased secretion, which is prone to senile vaginitis. Take more baths at ordinary times to keep the skin and vulva clean. When bathing, the water temperature should be moderate, not too low, otherwise it is easy to catch a cold, and the air in the bathing environment is better to avoid fainting and coma due to lack of oxygen.
After entering old age, the incidence of cancer increases rapidly. In addition to cancers of general organs, elderly women should pay special attention to tumors of breast and reproductive system. Regular physical examination, cervical cancer smear, close observation of breast mass, abnormal leucorrhea. At the same time, we should also pay attention to the prevention and treatment of cardiovascular and cerebrovascular diseases. In a word, the health care of elderly women is a comprehensive and lasting work.