What should the elderly pay attention to in their lives? Let's take a look ~
1, correctly understand aging and aging
Old people should correctly understand the growth of age, adjust their mentality and face aging with a positive and optimistic attitude. Constantly strengthen self-care awareness, actively learn self-monitoring knowledge and self-management skills, and timely check, early detection and early treatment if you feel unwell.
2. Reasonable diet and balanced nutrition
The diet of the elderly should be regular and quantitative, and the nutrition should be balanced. Coarse grains are eaten together with flour and rice, and meat, fruits, vegetables and dairy products are properly imported.
It is suggested that the dietary pattern of the elderly is: three meals at two o'clock, and the energy ratio of three meals a day is about 30% for breakfast, 40% for lunch and 30% for dinner, and snacks or fruits are added once in the morning and afternoon.
3. Quit smoking as soon as possible and limit drinking.
As the saying goes, smoking is harmful to health, and many diseases are caused by smoking. The sooner you quit smoking, the better. Drink moderately, avoid drinking alcohol above 45 degrees, and avoid excessive drinking. Excessive drinking is very harmful to your health.
Step 4 ensure the quality of sleep
Ensure the quality of sleep every day, go to bed early and get up early, and it is best to take a lunch break every day 1 hour. If the long-term sleep quality is not good, people with severe snoring or even apnea should see a doctor in time. Don't use sleeping pills without authorization to improve sleep quality.
5. Monitor blood pressure regularly.
The elderly should regularly monitor their blood pressure, and measure it twice every 1 minute, and take the average of the two times. Take a break before the test to avoid emotional excitement, fatigue, smoking and urinating.
Hypertension patients should measure their blood pressure at least three times a day (morning, middle and evening 1 time). If there is a peak of blood pressure in the morning, you must be vigilant to prevent myocardial infarction and stroke; At the same time, we should also avoid hypotension, especially hypotension caused by improper medication.
6. Monitor blood sugar regularly.
The elderly should monitor their blood sugar regularly, and it is recommended to 1 ~ 1 time in February. Fasting blood glucose and blood glucose two hours after meals should be monitored. When the condition of diabetic patients is stable, it is recommended to do blood sugar test at least12 times a week.
7, moderate exercise, step by step
Life lies in sports, and the elderly should choose sports within their power according to their own situation and hobbies, such as brisk walking, jogging, swimming, dancing and Tai Ji Chuan. Avoid too intense and excessive exercise.
Exercise time: 10 165438+ 0: 00 a.m. and 3: 05 p.m. are the best exercise time, and 30 60 minutes is appropriate.
8. Pay attention to the decline of audio-visual function
Avoid picking your ears casually and using your eyes for a long time; Don't stay in a noisy environment for too long, and strive for a relatively quiet living environment. If hearing loss occurs, you should go to the relevant medical department for examination in time and choose whether to wear hearing AIDS according to the needs of your illness.
Check your eyesight regularly, preferably once every six months. If you find that your vision is declining or your eyes are uncomfortable, you should seek medical advice promptly.
9. Pay attention to oral health care
Keep your mouth clean, brush your teeth once in the morning and evening, rinse your mouth after meals, and use dental floss or toothpicks correctly to avoid scratching your gums by improper use; It is suggested to have regular oral examination once every six months, to repair dental caries and missing teeth in time and restore chewing function as soon as possible.
10, preventing cardiovascular and cerebrovascular diseases.
In order to effectively prevent cardiovascular and cerebrovascular diseases, the elderly should maintain healthy living habits, exercise properly, control the fat in the diet, eat lightly and avoid excessive salt. In addition, they should develop a good schedule, ensure the quality of sleep and have regular physical examinations. If you find the early symptoms of coronary heart disease and stroke, you should seek medical advice in time.
1 1. Pay attention to the early symptoms of stroke.
If the elderly suddenly have symptoms such as numbness, slurred speech, nausea, dizziness and vomiting on one side of the face or limbs. They must pay attention to it. It's probably an early reaction to a stroke. Be sure to call 120 as soon as possible and send it to the hospital for treatment in time.
12, fall prevention
More than 90% of fractures in the elderly are caused by falls. Therefore, you should exercise properly, keep your body flexible, wear eyes suitable for your eyes, and avoid going out alone if you are inconvenient to move. It is best to have family company. In addition, choose comfortable shoes and carry crutches as needed.
13, prevention of joint diseases
It's almost winter. Old people should remember to keep their knees warm to avoid joint pain caused by excessive exercise. Be careful not to worry too much when going up and down the stairs. If you are overweight, you should control your weight and avoid giving lower limb joints.
14, prevention of stress urinary incontinence
In order to avoid stress urinary incontinence, we should pay attention to changing the habits and behaviors of increasing negative pressure in daily life, such as standing for a long time, squatting for a long time, and often carrying loads. In addition, if you have chronic cough and constipation for a long time, it will also have an impact.
15, keep a good attitude and learn to guide yourself.
Keep a good attitude towards life, face life with a relaxed and positive attitude, and learn to guide yourself. Mood is also very important to people's health. As the saying goes, if you smile for ten years, you will worry. If you have a good attitude, your mood will be smooth, which is beneficial to your health.
16 to prevent the occurrence and development of Alzheimer's disease.
Alzheimer's disease mainly occurs in the elderly and pre-elderly, and its clinical manifestations are memory disorder, aphasia, visual and spatial disorder, abstract thinking and calculation disorder. In order to prevent the occurrence of Alzheimer's disease, if the elderly have the above symptoms, they should seek medical advice as soon as possible.
17, rational drug use
Usually, drugs must be used in strict accordance with the doctor's advice, and the indications and contraindications of drugs must be clearly understood. And know when to use it, before or after meals, how often to use it, how many times a day, or how many times a week.
18, regular physical examination
Old people should remember to have regular physical examinations, preferably once a year, and actively participate in the general survey organized by the government and large hospitals. Although regular physical examination can't eliminate risks, it can prevent risks to a great extent. Early detection, early intervention and early treatment can take effective measures to reduce the risk of illness.
19. Take the health emergency card with you when you go out.
Old people remember to bring a health emergency card when they go out, which indicates personal basic information, physical condition, illness, emergency contact person, etc.
20. Others
Pay attention to the physical and mental health of the elderly and participate in some fitness and entertainment activities in light of their own situation. For example, many elderly people now play Tai Chi, dance square dance, sing and choose interesting cultural activities to keep their mood happy.