Slightly fat
Obesity will bring a series of diseases, such as hyperlipidemia and hypertension. But being too thin is definitely not a good thing for the elderly.
Thin old people are prone to osteoporosis and fractures, and their immunity is relatively poor, so they are prone to influenza and pneumonia. Therefore, a little meat is more beneficial to human health than being too thin.
What kind of weight is appropriate? You can calculate the body mass index:
Body mass index = weight (KG)/ height (m) squared, and the normal range is usually 18.5-24.99. The index is between 22.6 and 27.4, and the mortality rate is the lowest. In fact, this figure is the range from normal to mild obesity.
A survey of 6 million people in the United States who have lived for 40 years found that those who exceed the standard weight 10%- 15% have the longest life expectancy and the lowest mortality rate.
Besides weight, waist circumference is also very important. If fat accumulates in the abdomen and the waist circumference is particularly thick, the probability of three highs will be greater. Therefore, the waist circumference of elderly women should not exceed 80 cm, and men should not exceed 87 cm.
The advantage of being slightly fat is more obvious among the elderly. Japanese research shows that the average life expectancy of obese elderly people around 40 years old is significantly longer than that of thin people. Because the right amount of subcutaneous fat can not only keep warm, but also provide energy when people can't eat food, which relatively improves the body's disease resistance.
Of course, we are talking about obesity, not obesity. For those who have exceeded the above standards, it is still necessary to control diet and strengthen exercise.
cool
To keep children safe, hunger can be divided into cold. The relationship between temperature and health is also closely linked.
The research shows that the optimal ambient temperature should be 18-20 degrees Celsius, which is slightly lower than the optimal comfortable temperature of human body. At this time, the human body has the strongest immunity, not only that, but also promotes sleep.
So how can it be cool?
Diet should not be overheated.
On the one hand, low-temperature cooking methods, such as cold salad, steaming and boiling, are often used in cooking, which can maximize the preservation of food nutrition. Reduce high-temperature cooking methods such as frying and frying, which will not only cause a large loss of nutrients, but also produce carcinogens.
On the other hand, food should be eaten in a warm and slightly cool state. Eating hot food for a long time will burn the esophageal mucosa and induce esophageal cancer. Too hot food is not good, and too cold food is not good. Grasp a principle: heat does not burn lips, cold does not ice teeth.
When to sleep is very important!
Because our body temperature is not constant, it is very important when we sleep. Our body temperature began to drop from 9- 1 1 in the evening, dropped to a low point at 1-3 in the morning, and began to rise around 8 am. Therefore, the best sleep time is naturally some time between 9 pm and 8 pm the next day. In addition, falling asleep in light will lead to an increase in body temperature and affect normal metabolic function, so it is best to fall asleep in a dark environment.
Nourishing yin and moistening dryness
Travel to nature, visit lakes, flowing water, mountains, forests, etc. These places are rich in natural yin, which is conducive to nourishing yin and moistening dryness, and can also regulate the mind. Don't use too hot water for bathing at ordinary times.
sports
Do more aerobic exercises such as yoga, Tai Ji Chuan and jogging.
a little hungry
In ancient times, there was a health preserving method called "Pigu". Through this fasting therapy, the body's own immune ability can be stimulated. For the elderly, it is not appropriate to choose the valley, but this goal can be achieved by properly controlling the amount of food.
In the era of material abundance, many people accidentally eat too much. If you want to be healthy, you might as well stick to the seven-point full diet rule. For example, if you used to eat two bowls of rice in one meal, eat one and a half bowls. This can not only ensure the intake of nutrients, but also help to control weight and keep the brain awake.
Slight sweating
It is said that life lies in exercise, but how much exercise intensity is appropriate? The exercise of the elderly should follow the principle of moderation, and it is appropriate to sweat slightly, feel a little tired and feel comfortable all over.
There is also a quantitative calculation method, which can calculate the heart rate after exercise, and the highest heart rate after exercise should be controlled within "170 minus age". Insist on outdoor sports for half an hour to an hour every day. Walking and playing Tai Ji Chuan are all good exercises for the elderly.
smile
Any kind of emotional fluctuation will produce a lot of parameter changes to our internal organs, cells, nervous system, muscle and blood vessels, endocrine system and so on.
We all find that when children are shy and excited, their faces will be red, when they are angry, their faces will be livid, and when they are afraid, their faces will be white with fear. This emotional change leads to immediate changes in blood circulation.
These changes lead to the imbalance of our usual balance state, which requires our body's self-regulation function to pay more energy to adjust.
A good mood can make the body react well. Keeping a happy mood and smiling every day will make people feel beautiful, comfortable, relaxed and happy. This kind of positive emotion can make people full of energy and vitality.
Slight stupidity
Longevity is inseparable from an optimistic and open-minded attitude, which comes from a philosophy of life that is indifferent to fame and wealth and rarely confused. People who haggle over every ounce and take everything seriously often cause many diseases and eventually lose their health because of their inner anger and depression. First, cultivate your mind. Life is a little confused and chic, you can afford to let go, and learn to laugh at yourself stupidly. This is great wisdom.
Please live a slightly fat, slightly cool, slightly hungry, slightly sweaty, slightly stupid, smiling life, healthy and healthy.